Holistic Lifestyle Coaching Weekly Group Workouts

 

Monday 6am Civic Park

12 minute AMRAP 

12 DB front squat 

10 Lift up push up 

150m Run 

10 minute AMRAP 

12 Alt single leg squat 

10 squat curl press 

150m run 

8 minute AMRAP 

12 drop squat 

10 palms to elbows 

8 burpees

Tuesday 6 am Civic Park

40:40

DB deadlift row left + right

Rest

Single arm cable lunge push left + right

Rest

Single arm horizontal ring pull left then right

Rest

4 sets

90:30

Prone TVA hover

rest

Tuesday 12 pm Kennedy Reid Domain

40:40

Single arm single leg DB deadlift row left + right

Rest

Single arm cable push left + right

rest

Single arm horizontal ring pull left then right

rest

4 sets

90:30

Prone TVA hover

rest

Wednesday 6 am Georges Heights Oval

1:2

10 BB deadlift high pull

8 Ring push 

12 minutes 

6 Multi directional lunge left + right

12 KB bent over row 

12 minutes

60:60 

Alternating floor superman 

Lower abdominals 

3 sets 6mins 

Wednesday 945 am Female Strength Training

40:40:40

BB deadlift 

Ring push 

Rest 

Multi directional lunge 

KB bent over row 

Rest 

6 sets 24mins 

60:60 

Alternating floor superman 

Lower abdominals 

3 sets 6 minutes 

Thursday 6 am Cammeray Oval

PVC dislocations

PVC lateral line limbo left + right

PVC OH squats

PVC OH lunges

PVC reverse squats

2,4,6,8,10,12,10,8,6,4,2

DB snatch ladder left then right 

Run 80 m

Thursday 12 pm Kennedy Reid Domain

PVC dislocations

PVC lateral line limbo left + right

PVC OH squats

PVC OH lunges

PVC reverse squats

2,4,6,8,10, 8,6,4,2

DB snatch ladder left then right 

Run 60 m 

Friday 6am Civic Park

3 minutes on: 1 minute off 

Squat Push Lunge Ladder

2,4,6,8,10,12,10,8,6,4,2

200 m Run 

4 sets 16 minutes 

3 minutes on: 1 minute off

Palms to Elbow Ladder 

5,10,15,20 

50m, 100m, 150m, 200m Run 

4 sets 16 minutes 

Saturday 7 am Georges Heights Oval

1:1

4 Bar pull ups

8 minutes

8 DB push press

8 minutes

12 KB swings

8 minutes

6 minutes 

 

 

Weekly Group Workouts 7-12 December 2015

BB OH walk group image.jpg

 

Monday 6 am Civic Park
20:20
Air squat
Box jump
Sprint
Burpee
Fwd rev lunge
Rest
6 sets 24 minutes
30:30:30
3 way single leg toe tap L then R
Palms to elbow
3 sets 4.5 minutes

 

Monday 12 pm Kennedy Reid Domain
2 minutes:2 minutes
10 Wall ball shots
15 m MB OH lunge
200 m run
6 sets
30:30
MB twister
Alt single leg squat
4 sets

 

Tuesday 6 am Civic Park
30:30
Power bag variations
Band support ring L sit pull up
Ring push ups
6 sets 18 minutes
6 minutes
Reverse crawl power ball alt pull relay

 

Tuesday 12 pm Kennedy Reid Domain
30:30
Power bag variations
Ring pull up
Ring push ups
6 sets 18 minutes
6 minutes
Reverse crawl power bag alt pull relay

 

Tuesday 5 pm Monte Executive
30:30
Power bag variations
Band support ring L sit pull up
Ring push ups
6 sets 18 minutes
6 minutes
Reverse crawl power bag alt pull

 

Wednesday 6 am Georges Heights Oval
90:30
6 BB deadlifts
8 Lift up push ups
10 Alternating single leg squats
6 sets
6 DB front squat
8 DB lunge
10 Alternating DB bent over row
6 sets

 

Wednesday 945 am Civic Park
Glute activation
90:30
6 BB deadlift
8 Lift up push up
10 Alternating single leg squats
6 sets 12 minutes
6 DB front squat
8 DB lunge
10 Alternating DB bent over row
6 sets 12 minutes

 

Thursday 6 am Cammeray Oval
10:20:10:20 (10:50 work:rest)
Band MD harness Sprints
Sled sling shots
MD gate agility sprint
8 sets 24 minutes
20:10
Anterior dish
Rest
Posterior dish
Rest
6 sets 6 minutes

 

Friday 6 am Civic Park
30:30:30
360 Drop & roll
Drop down shuttle run
Rest
6 sets 9 minutes
DB Squat press
DB Push pull
Rest
6 sets 9 minutes
Mixed box shuttle
Fwd rev crawl
Rest
6 sets 9 minutes

 

Saturday 7 am Georges Heights Oval
1:1 ladder 2,4,6,8,10,8,6,4,2
Barbell hang cleans
Toes to bar
Wall ball shots
8 minutes sets up & down the ladder AMRAP
24 minutes
40:40:40
Bar hang
Wall ball high plank
Rest
4 sets

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