Thursday, April 30, 2020

Friday 1st May 2020



Warm Up
  • ·       Rotate ankles, knees, hips, arms & shoulders to warm up the joints
  • ·       Jogging on the spot for 1 minute
  • ·       3 Inchworms
  • ·       10 Squats
  • ·       10 Sit Ups
  • ·       10 Jumping Jacks

Strength Day
It’s going to be cold so stay out of the wind and do some strength work or as much as you can with what equipment you have.
Rest between sets

Bicep Curls
  • ·       4 sets of 10 each arm
  • ·       Slow them down to make them harder
  •  

Tricep Extensions
  • ·       4 sets of 10 each arm
  • ·       One hand & knee on a bench, seat, box etc., the other leg standing & DB or KB in the other hand
  • ·       Upper arm beside & parallel to the body
  • ·       Extend the forearm only to straighten the arm & squeeze briefly.
  • ·       Do not move the upper arm


Push Ups – wide arms
  • ·       4 sets of 5
  • ·       Position hand wider than usual, about level with chest.
  • ·       Descend to about one fist with above the ground and press out to full arm extension.
  • ·       It’s an upside down bench press
  • ·       Slow it down to make it harder


Press
  • ·       4 sets of 10 each arm
  • ·       DB or KB at shoulder & press overhead slowly to full arm extension


Lunge
  • ·       4 sets of 10 each leg, not alternating
  • ·       Lunge forward & descend keeping the torso vertical.
  • ·       Press up, then back to standing tall
  • ·       Complete 10 on each leg before changing
  • ·       Add weight if you can – DB, KB, backpack, water container, small child, teenager, adult, whatever you need.


If you feel the need for a run, walk etc., add it at the end before the stretches. Stay warm.

Stretch
  • ·       Bicep/forearm – arm straight, palms up. Hold the hand on the straight arm with the other & bend the wrist to get a stretch down the front of the arm.
  • ·       Tricep – arm straight up, then bend to touch your back; lean on a wall t stretch down the upper arm.
  • ·       Chest – arm outstretched holding a door, wall, pole & lean away, stretching across the chest.
  • ·       Hamstring – sit & reach
  • ·       Quads – leg up to butt & hold; this can be done laying down
  • ·       Hold each stretch for 20-30 secs.


Wednesday, April 29, 2020

Wednesday 30th April 2020



Warm Up
  • ·       10 twists – standing tall & twist shoulders & arms side to side
  • ·       4 Inchworms – keeping legs as straight as possible, reach down & walk hands out to plank position, do one push ups & walk hands back to standing
  • ·       10 Push Ups
  • ·       10 Sit ups
  • ·       10 Squats
  • ·       Run 40m

Good Mornings
  • ·       4 sets of 12 (weighted if you can)
  • ·       Stand tall, then hinge at the waist keeping a straight back (you’ll need to stick your butt out).
  • ·       Do not go past 90 degrees at the hip
  • ·       Stand tall again
  • ·       Rest between sets

Glute bridges
  • ·       4 sets of 12
  • ·       Lay on the ground, feet on a seat, bench or box if you can. Feet on the floor otherwise
  • ·       90 degree angle at the knees
  • ·       Squeeze hips up to make a straight line from knees to shoulder.

EMOM 20 mins (every minute on the minute)
  • ·       12 Russian twists (DB or KB)
  • ·       5 Squats
  • ·       Run 40m

Stretch
  • ·       Quads & Hamstrings
  • ·       Calves – front of foot on or against a raised surface, heel down & hold for 30 secs
  • ·       Calves – repeat above but pressing knee forward. You should feel this lower down
  • ·       Standing back twists
  • ·       Anything else


Tuesday, April 28, 2020

Wednesday 29th April 2020



Warm Up
  • ·       Jogging 3 minutes (alt marching on spot)
  • ·       8 lunges forward & 8 reverse
  • ·       10 Squats sumo (wide) stance
  • ·       10 Push ups
  • ·       10 Jumping Jacks
  • ·       10 KB or DB swings
  • ·       20 Jumping Jacks

2 sets of 4 reps
  • ·       Cleans
  • ·       Dips


Grace

30 Clean & Press
  • ·       Squat cleans DB, KB (each arm) or bar if you have it.
  • ·       Using a DB, do all 30 on one shoulder before changing sides.

Intensity is the key – it’s hard & fast & relatively short.

Rest

Run
  • ·       5 x 200m
  • ·       8 Dips before each run

·       Rest between each run for maximum intensity on the run

Stretch
  • ·       Quads – heel to butt & hold for 30secs – 3 sets
  • ·       Hamstring – sit & reach
  • ·       Hip flexors
  • ·       Shoulders (see yesterday)
  • ·       Triceps – elbow high & fingers on shoulder; lean elbow on something solid & lean in
  • ·       Shoulder rotations

Clean & Press – Take your weight from ground to shoulder, stand, and dip & press overhead. Jump hard to begin, shrug up & bring the weight to your shoulder with elbows forward of the weight when on the shoulder. Dip & press the weight overhead. Return to the ground for the next rep.

Monday, April 27, 2020

Tuesday 28th April 2020



Warm Up
  • ·       Rotations – ankle, knees & shoulders
  • ·       Jog 100m
  • ·       Side step
  • ·       10 Good Mornings – flat back & hinge at hips standing up tall
  • ·       10 Jumping Jacks
  • ·       Do 3 of each exercise at an easy pace

Filthy Fifty
  • ·       50 Box Jumps or Step Ups
  • ·       50 Push Ups
  • ·       50 KB or DB Swings
  • ·       50 Walking Lunges
  • ·       50 Sit Ups
  • ·       50 Push Press – 25 each arm (DB or KB); bar if you have it.
  • ·       50 Back Extensions
  • ·       50 Thrusters – 25 each side (DB or KB); bar if you have it
  • ·       50 Burpees
  • ·       50 Double Unders (100 skips) or Jumping Jacks

Reduce the number of reps to suit – Dirty Thirty?

Stretch
  • ·       Everything
  • ·       Quads – heels to butt
  • ·       Hamstrings – sit & reach down to toes
  • ·       Shoulders – hold a pole, door frame, anything & lean away stretching across the chest
  • ·       Samson Stretch – lunge down to one knee pushing hips under & forward to stretch hip flexors (front of leg at the joint)
  • ·       Anything else you can think of.

Push Press – weight from shoulder to overhead. Use a small dip at knees & hips and stand powerfully to help press the weight overhead. If your weight is too light, do a strict press – no dip.

Back Extension – lay face down, hands under chin and using the back, lift chest & shoulders off the floor. If you want more, lift feet as well. Try to squeeze up & not jerk up.

Thrusters – holding a weight, squat and drive up powerfully to press overhead. If you have a bar, use that.

Sunday, April 26, 2020

Monday 27th April 2020


Monday 27/04/2020
Warm Up
  • ·       Ankle & knee rotations to warm up
  • ·       Skiing 20 strokes – hinge at the waist swinging the arms forward to back then forward again as you stand.
  • ·       20 Jumping jacks
  • ·       6 lunges forward & 6 reverse lunges

3 Rounds
  • ·       4 Presses each arm – shoulder to overhead (DB or KB)
  • ·       8 Push Ups
  • ·       12 Squats


Strength
  • ·       3 sets of 5 reps each arm of shoulder presses
  • ·       Press a DB or KB from your shoulder to full arm extension (slooowly).


4 Rounds
  • ·       30 Walking Lunges
  • ·       21 KB or DB Swings
  • ·       12 Push Ups


Lunge – long strides, try to achieve a 90 degree angle on your leading knee & us your glutes (butt) to stand rather than lean forward.
KB or DB – hinge at the waist and stand using a powerful hip movement to drive the weight overhead of you are confident or eye height if less confident. Try not to lead with the knees, it a hip action.

Stretch
  • ·       Quad stretch – seated on ground, bring your foot back to your butt, stretching down the front of your leg
  • ·       Glute stretch – on back, one leg crossed over the other, hands between, gripping the leg & pulling back while pushing the crossed leg away
  • ·       Chest stretch – hand behind back, cross fingers & hold hands stretching and opening the chest.


Saturday, April 25, 2020

Sunday 26th April 2020



Rest Day
A warm day is forecast so get out and about for an active recovery. Get some vitamin D and go for a walk; beach, river or path. A swim might be ok too.
Reset for the coming week.

Friday, April 24, 2020

Saturday 25th April 2020



ANZAC Day

Warm Up
·       Move arms & legs
·       Light jog
·       10 Push Ups
·       10 Sit Ups
·       10 Squats
·       2 rounds of 3 reps of each exercise

Hero WOD – Hoppy

AMRAP 17 minutes
  • ·       21 Burpees
  • ·       16 Box Jumps or Step Ups
  • ·       8 Weighted Lunges
  • ·       3 DB or KB ground to overhead each arm (6 total)


Corporal Mathew Hopkins
When in combat, meeting the extraction time is critical to the mission. Adversity presents itself when faced with enemy fire, walls, creeks and open space, not to mention when fatigue sets in while carrying a fallen solider. Hoppy’s mates will never forget the day when their duty was to carry a hero home.
Hoppy was 21 and a father when he was killed on the 16th day of March. The movements represent the functionality the body requires to lift and carry a person.
Hoppy was killed while conducting a patrol near Kakarak when he and his team were engaged by a group of around 20 Taliban. He was evacuated by a Coalition helicopter to the nearby medical facility in Tarin Kowt as soon as the security situation allowed. Despite all efforts, he died shortly after arriving at the hospital.
“Hoppy’s memory will live on forever with the WOD dedicated to his life.”

Thursday, April 23, 2020

Friday 24th April 2020


Friday 24/04/2020
Warm Up
  • ·       Ankle & knee rotations
  • ·       Arm rotations (warm up the shoulder joints)
  • ·       Jog 200m
  • ·       Side step

3 Rounds (in own time – it’s a warm up)
  • ·       10 Squats
  • ·       10 Push Ups
  • ·       10 Jumping jacks

2 sets of 5 DB clean & jerks

Annie (mod)
50-40-30-20-10
  • ·       Double Unders – skipping, 2 rotations each jump. For single skips double the number. Substitute jumping jacks for double unders
  • ·       Sit Ups – sit up & touch ankles

Rest

Gwen (mod)
24-18-12
  • ·       Clean & Press – DB or KB alternating arms
  • ·       Touch & go on change of arms, complete each set unbroken, rest between sets.
  • Clean & Press – take your DB from the floor to shoulder, then press overhead.


Stretch
  • ·       Shoulders
  • ·       Legs – hamstring & quads
  • ·       Hip flexors – lunge forward with one knee on ground pressing the hips forward & under, both sides.
  • ·       Whatever else you need
  • ·       Hold each stretch for 2 sets of 30 seconds


Wednesday, April 22, 2020

Thursday 23rd April 2020



Cardio time, you know you need it.

5k run
·       Try for the whole run
  • ·       The beach makes it harder – Surf club to Yaccaba & back is 5k
  • ·       Break it down if you need to, try 2 x 2.5k with a rest or just do less
  • ·       Run, walk (fast), jog, shuffle, just get some cardio & get there.


Tuesday, April 21, 2020

Wednesday 22nd April 2020



Warm Up
·       Jog on spot, heels to bum, knees high.
·       Walking lunge,
·       Side step, grapevine
·       3 Inchworms
·       10 Star Jumps/jumping jacks
·       10 squats

Mod Fight Gone Bad - 3 Rounds
I minute at each exercise & 1 min rest between rounds
1. Squat Jumps – one hand must touch ground & jump up
2. Push Ups
3. Step Ups
4. KB or DB Swings – use anything you can grip or just swing your hands
5. Jumping Jacks

Finisher (optional)
3 x 400m runs – rest run time between sets
·       Sub shorter run or whatever gives you a cardio burn

Monday, April 20, 2020

Tuesday 21st April 2020



Warm Up
  • ·       15 Arm swings – forward to back in a skiing motion, bending at the waist.
  • ·       15 Jumping jacks
  • ·       Lunge forward & twist shoulder each direction – 5 lunges each leg
  • ·       3 Inchworms with 3 push ups each
  • ·       4 sets each arm – wide stance & touch your fingers to the opposite foot, then stand tall taking your arm high in its normal side. (Rightt arm to left foot, then stand with right arm extended near your right ear)
  • ·       3 burpees


Workout
5 Rounds
  • ·       20 DB Snatches, alternating arms taking the DB from ground to overhead in one movement.
  • ·       Run 100m
  • ·       20 Burpees


Stretch
  • ·       Standing twists – stand & twist shoulders and arm side to side releasing the back
  • ·       Cat stretch – on all fours & press your spine up & down 8 times.
  • ·       Seated hamstring stretch – reach down & try to touch toes, hold for 3 sets of 30 seconds
  • ·       Shoulders – hold on to a pole, door frame etc. & stretch away, opening shoulders.