wall ball shot.PNG

 

Monday 6 am Civic Park

90:90

8 Swiss ball lift up push up 

10 Supine medi ball vertical push & catch

12 Medi ball seated twist 

7 sets 21 minutes 

30:10

Partner medi ball transverse lunge throw 

6 sets 4 minutes 

3 point high plank variations 

2 minutes 

 

Monday 345pm Just for Girls Civic Park 

30:30:30 

Lift up push up 

Swiss ball hip extension knee flexion 

Rest 

Medi ball lunge throw downs 

Obstacle course run 

Rest 

7 sets 21 minutes 

30:10

Partner transverse lunge throw 

6 sets 4 minutes 

Diaphragmatic Breathing 

2 minutes

 

Tuesday 6 am Civic Park

Every 70 seconds 

4-6 Barbell hang clean x 4

4-6 Bar pull up x 4

4-6 Box jump x 4

60:60

ELDOA 

 

Tuesday 12 pm Kennedy Reid Domain 

Every 70 seconds 

4-6 Barbell hang clean x 4

4-6 pull up x 4

4-6 Box jump x 4

60:60

ELDOA 

 

Wednesday 6 am Georges Heights Oval

1:1 

10 minutes each 

10 Rear foot elevated split squat left then right

10 Kettle bell power snatch left then right

10 Single arm ring pull left then right

20:10

Ring curl x 3

Ring extension x 3

Box step up left x 3

Box step up right x 3

 

Wednesday 945am Female Strength Civic Park

30:30

Barbell sumo deadlift 

Lift up push up 

3 sets 6 minutes 

Drop down step over 

Kneeling to standing 

3 sets 6 minutes 

Repeat x2 

 

Thursday 6 am Civic Park

15:45

Toes to ring x 4

Wall ball x 4

Dumbbell twister x 4

20:10

MB halo x 4

Dumbbell squat press x 4

 

Thursday 12 pm Kennedy Reid Domain 

20:40

Dynamic ring hip extension row x 4

Wall ball x 4

Dumbbell twister x 4

20:10

Medi ball halo x 4

Dumbbell squat press x 4

 

Friday 6 am Civic Park

30:30:30:30

360 roll 

Back to standing 

Half burpee 

Rest 

6 sets 12 minutes

Posterior rocks 

Squat roll up 

Burpee

Rest 

6 sets 12 minutes 

60:60

Cross crunch 

Alternating superman 

3 sets 6 minutes 

 

Saturday 7 am Georges Heights Oval

60:60

Dead ball clean roll over x 4

300m loop run x 4

Standing partner resist rope pull x 4

60:60

ELDOA 

3 sets 6 minutes

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