Sunday, April 21, 2019

Class:
HCS Netball
Warmup:
Warm Up:
3 rounds
20 mountain climbers
10 squats
5 burpees
Workout Name:
Sunday 21st April
Description:
15mins AMRAP
20 push ups (maintain form if needed do on knees)
20 sit ups
200m run

Record rounds and reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Saturday, April 20, 2019

Class:
HCS Netball
Warmup:
Warm Up:
200m run
15 lunges
15 leg swings e.s
Dynamic Stretches
Workout Name:
Saturday 20th April
Description:
4km Run
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, April 18, 2019

Class:
Netball HCS
Warmup:
Warm Up:
200m run
15 lunges
15 leg swings e.s
Dynamic Stretches
Workout Name:
Thursday 18th April
Description:
Shuttles:
Set up cones 30m apart
Set Tabata timer for 10 seconds work, 50seconds rest
18minutes total

Round 1: running on spot 10sec then sprint 30m

Round 2: Jumping side to side 10 sec then sprint 30m

Round 3: Jumping forward and back 10 sec then sprint 30m

Repeat 6 times

Set up Tabata clock for 20 secs on, 10secs rest for 8minutes
Round 1: Sit ups
Round 2: Ankle Taps
Round 3: V Ups
Round 4: Plank
Repeat
Comments:
Enter time from Start of warm up to finish of stretches
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, April 17, 2019

Class:
HCS Netball
Warmup:
20 lunges
20 squats
20 ankle taps
20 mountain climbers

Dynamic stretches
Workout Name:
Wednesday 17th April
Description:
For 20 minutes AMRAP (as many rounds as possible)
400m run
15 sit ups
25 squats
Comments:
Record your Round total, then any additional Reps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, April 15, 2019

Class:
HCS Netball
Warmup:
Warm Up:
2 rounds:
30seconds bear crawls
30 seconds froggies
DONT STAND UP until the 2mins is up.
Leg swings (20es)
Dynamic Stretches
Workout Name:
3km Time Trial
Description:

3 km time trial
(Go to www.nz.mapometer.com this will help you to find a 3km route near where you live unless you want to run circles around the track).
record of your time below
Cooldown:
Stretch properly - 1minute minimum per stretch
Calves
Hamstrings
Quads
Core
ITBand
back
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

April 2019