Monday 6 am Civic Park

Muscle Metabolism

Tempo: 3:0:1:0

10-12 Kettle Bell deadlift deficit 

10-12 Dumbbell single arm push press left then right 

4 sets (15 minute cut off) 

10-12 Front foot elevated split squat left then right

10-12 Ring push up 

4 sets (15 minute cut off) 

 

Monday 345 pm Just For Girls Civic Park

Interval Strength

30:30 

Kettle Bell deadlift 

Horizontal bar pull 

Back foot elevated split squat 

Push up 

4 sets 16 minutes 

45:15

Partner PVC wrestle 

Partner PVC drag 

3 sets 6 minutes 

60:60 

Horse stance PVC (great for bullet proof knees and strong adductors)

Chameleon crawl- cross crawl sequencing patterns

3 sets 6 minutes 

 

Tuesday 6 am Civic Park

Muscle Endurance

60:60:30

Dumbbell hack squat left then right

Rest

Horizontal ring pull left then right

Rest

Swiss ball side flexion left then right

Rest

4 sets 18 minutes

45:45

Dumbbell windmill left then right

Ring curl ring extension

2 sets 6 minutes

 

Tuesday 12 pm Kennedy Reid Domain

Muscle Endurance

40:40:40:40:40:40

DB hack squat left then right

Rest

Horizontal ring pull left then right

Rest

5 sets 22 minutes

30:30:30

Ring curl

Ring extension 

Rest

4 sets 6 minutes

 

Wednesday 6 am Georges Heights Oval

Interval Strength

On the minute

4 Rope climbs

8 KB power snatch

12 dead ball snatch throw downs

6 sets 18 minutes

45:15

Dead ball tunnel ball

6 sets 6 minutes

 

Wednesday 945 am Female Strength Civic Park

Interval Strength

On the minute

4 Rope back to standing 

8 KB alternating high pull left then right 

12 dead ball snatch throw downs

6 sets 18 minutes

45:15 

Hip extension left then right

Band anti rotation left then right

6 sets 6 minutes

 

Thursday 6 am Cammeray Oval

Speed & Agility 

20:40

Multi Direction Malcolm shuttle

Box jump over shuttle

Alt Medi ball lunge throw downs

7 sets 21 minutes

45:45

Single leg box squat left then right

4 sets 6 minutes

 

Thursday 12 pm Kennedy Reid Domain

Postural Endurance

45:45

Split stance 'Pallof' cable press left then right 

Swiss ball side flexion left then right

6 sets 18 minutes

45:45

Cable rope pull

Swiss ball cobra

4 sets 6 minutes

 

Friday 6 am Civic Park

Strength Hypertrophy

Tempo: 3010

10-12 BB deadlift 

10-12 DB single arm floor press left then right 

4 sets (15 minute cut off) 

10-12 back foot elevated split squat left then right

10-12 rope to face row 

4 sets (15 minute cut off) 

 

Saturday 7 am Georges Heights Oval 

Partner Strong Man/Woman

1:1

12 DB Swiss ball press

8 minutes

15 m Sled rope pull 

8 minutes

200 m run

8 minutes

 

 

 

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