11 to 16 jan 2016 group workouts image.jpg

 

Group Coaching Session Format
Group coaching sessions begin with a specific mobility warm up of 8 mins followed by 6-8 minutes of session specific movement based skills & development to stimulate the musculoskeletal & nervous systems. The conditioning component of each session will run between 18 & 21 minutes, always followed by 6 minutes of core.
Each group will run for 45 minutes, all participants are encouraged to apply any additional and individualised mobility before each group session.

Monday 6 am Civic Park
8 minute AMRAP
4 Bar chin up
6 Chest 2 ground push up
8 Bar dip
10 DB front squat
2 min rest then repeat
60:60
Band cat camel
Alternating single leg deadlift
3 sets 6 minutes

Tuesday 6 am Civic Park
30:30
BB power snatch
DB twister
Malcolm shuttle
6 sets 18 minutes
60:60
Anterior posterior dish
3 sets 6 minutes

Tuesday 12 pm Kennedy Reid Domain
30:30
BB power snatch
DB twister
Malcolm shuttle
6 sets 18 minutes
60:60
Anterior posterior dish
3 sets 6 minutes

Wednesday 6 am Georges Heights Oval
1:1
10 Dead ball snatch throw downs
5 minutes
10 DB bend
5 minutes
10 DB bent over row
5 sets
2 sets each 30 minutes
30:30
DB windmill left then right
Side plank left then right
3 sets 6 minutes

Wednesday 945 am Civic Park
Female Strength Training
Every 2 minutes 30 seconds
3 10m hill shuttle
6 Deadball clean
9 Strict horizontal ring pull
7 sets
60:60
4 Point TVA activation
Alternating lateral v-up
3 sets 

Thursday 6 am Civc Park
45:45
Alt DB front wracked step up
Alt band assist pistol squats
Alt cable rope twist pull push
4 sets 18 minutes
60:60
Prone 4 point (PVC) horse stance
Vertical PVC horse stance
3 sets 6 minutes 

Thursday 12 pm Kennedy Reid Domain
45:45
Alt DB front wracked drop lunge
Alt ring assist pistol squats
Alt cable rope twist pull push
4 sets 18 minutes
60:60
Prone 4 point(PVC) horse stance
Vertical PVC horse stance
3 sets 6 minutes

Friday 6 am Civic Park
60 working : 60 resting
2 sled pull 15m
4 Deadball throw & shuttle
6 burpee roll overs
6 sets 12 minutes
60:60
2 sled push 15m
4 deadball lateral throws
6 kneeling 2 standing
6 sets 12 minutes
60:60
Breathing squat
Woodchop
2 sets 4 minutes

Saturday 7 am Georges Heights Oval
Teams Saturday
10 Dead ball clean onto box then box jump over
10 minutes as many reps as possible as a TEAM
10 BB clean/squat clean
10 minutes as many reps as possible as a TEAM
5 minutes
10 cobra
10 V ups
As many reps as possible

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