HLC Co-director Meghan @ 38 weeks with some modified single leg squats. 

HLC Co-director Meghan @ 38 weeks with some modified single leg squats. 

Monday 6 am Civic Park

Partner workout 

300m run 

Alternating stations: 

8 push up 10 air squat 

8 high plank rotation 10 reverse lunge

8 palms to elbow 10 kneeling to standing 

20 minute AMRAP 

60:60 

Anterior dish 

Sky diver holds 

4 sets 8 minutes 

 

Monday 345 pm Just for girls Civic Park

Partner workout 

150m run 

Alternating stations: 

5 push up 10 air squat 

5 deadball slam 10 reverse lunge

5 horizontal ring pull 10 kneeling to standing 

20 minute AMRAP 

60:60 

Anterior dish 

Sky diver holds 

4 sets 8 minutes 

 

Tuesday 6 am Civic Park

40:40

Ring band muscle up progressions

Ring push ups

Horizontal rope pulls

5 sets 16 minutes 40

60:60

ELDOA 

3 sets 6 minutes 

 

Tuesday 12 pm Kennedy Reid Domain

40:40

Ring band muscle up progressions

Ring push ups

Horizontal rope pulls

5 sets 16 minutes 40 seconds 

60:60

ELDOA 

3 sets 6 minutes 

 

Wednesday 6 am Georges 

Heights Oval

30:30:30

Single leg single arm rope pulls left

Single leg single arm rope pulls right

Rest

DB windmill left

DB windmill right

Rest

Cable woodchop left guard

Cable woodchop right

Rest

60:60

ELDOA 

3 sets 6 minutes 

 

Wednesday 945 am Female 

Strength Civic Park

40:40 

Lateral band shuffle 

SB HEKF 

Band crawl 

5 sets 20 minutes 

45:45

SB Jacknife 

Dynamic horse stance 

3 sets 4.5 minutes 

 

Thursday 6 am Civic Park

5 reps every 70 seconds 

Ring L sit vertical pull progressions x 5

Deadball squat clean x 5

DB vertical press progressions x 5

30:30:30

Dynamic ring pull

DB twister

Rest

4 sets 6 minutes

60:60

ELDOA 

2 sets 4 minutes 

 

Thursday 12 pm Kennedy Reid Domain

5 reps every 70 seconds 

Ring vertical pull progressions x 5

Deadball squat clean x 5

DB vertical press progressions x 5

30:30:30

Dynamic ring pull

DB twister

Rest

4 sets 6 minutes

60:60

ELDOA 

2 sets 4 minutes 

 

Friday 6 am Civic Park

20:20

Ball over bar 

KB Sumo deadlift highpull 

Lateral box jumps 

8m drop down shuttle 

7 sets 19 minutes 

90:30

Supine arm leg extension 

4 Point scapula circles 

3 sets 6 minutes 

 

Saturday 7 am Georges Heights Oval

3 minutes:1 minute

10 Deadball squat press

20m Walking lunge

100m Run

2:2

Band harness partner pull 

Dead ball alt push crawl

6 minutes

60:60

ELDOA

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