MH box jump.jpg

Monday 6 am Civic Park
7 minute AS Many Rounds as Possible!!
AMRAP #1
20 air squat
15 KB swing
10 double unders
2 minutes rest
AMRAP #2
6 DB deadlift
6 DB deadlift high pull
6 Bent over row left then right
2 minutes rest
AMRAP #3
10 shuttle runs
10 Swiss ball hip extension knee flexion / 10 Swiss ball push up
2 minutes rest

Monday 345 pm Civic Park
**NEW GROUP FOR TEEN GIRLS**
40:40
Horizontal ring pull w hip extension
Split squat left
Split squat right
3 sets 10 minutes
40:40:40
Prone ring high plank
Bar support hold
Hip extension hold
4 sets 8 minutes

Tuesday 6 am Civic Park
Strength
Every 3 minutes
4-6 Pull ups
4-6 Bar dips
4-6 DB front squat
5 sets 18 minutes
60:60
Hip extension left then right
Band anti rotation left then right
2 sets 8 minutes

Tuesday 12 pm Kennedy Reid Domain
Strength
Every 3 minutes
4-6 Bar pull ups
4-6 Alt DB bent over row
4-6 DB walking lunges
4-6 DB front squat
5 sets 18 minutes
60:60
Alt single leg hip extension
Band scap retractions
3 sets 6 minutes

Wednesday 6 am Georges Heights Oval
Strength Endurance
60:60
Alt DB box step ups
Alt Single arm horizontal ring pulls
Alt DB vertical press
3 sets 18 minutes
60:60
DB Flexion extension
Prone ring high plank
3 sets 6 minutes

Wednesday 945 am Civic Park
Every 3 minutes
4-6 Pull ups
4-6 Bar dips
4-6 DB front squat
5 sets 18 minutes
60:60
Hip extension left then right
Band anti rotation left then right
2 sets 8 minutes

Thursday 6 am Civic Park
45:45
DB walking lunge
Cable alt wood chop
Bar support hold progressions
3 sets 18 minutes
60:60
Horse stance PVC(great for bullet proof knees and strong adductors)
Chameleon crawl- cross crawl sequencing patterns
3 sets 6 minutes

Thursday 12 pm Kennedy Reid Domain
45:45
DB push up alt pull
Cable alt wood chop
Bar support hold progressions
3 sets 18 minutes
45:45
Horse stance PVC
4 point rocks
3 sets 6 minutes

Friday 6 am Civic Park
4,8,16,32,16,8,4 ladder
Barbell deadlift
Box jump
150m loop run
20 minutes as many rounds as possible
90:90
Alternating superman
Diaphragmatic breathing
2 sets 6 minutes

Saturday 7 am Georges Heights Oval
20:40 20:20:20:20
Rope shake x 5
BB clean high pull power snatch complex x 5
Power bag run x 5
 

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