Dan’s S&C Session

15 Points
Goblet Squat 2 x 12 (10kg)
Plank 2 x 60s
Split Squat 2 x 12 (10kg)
Russian Twist 2 x 45s (8kg)
Calf Raises 2 x 10 (10kg)
Single Leg Calf Raises 2 x 10 (10kg)
Ab Crunch 2 x 10 (35kg)
Hip Thrusts 2 x 10 (40kg)
Farmers Walk 2 x 60s (16kg)
KettleBell Swings 2 x 15 (14kg)
Hamstring Curls 2 x 10

SUMMARY 📝

Use whatever weights feel comfortable and we can always tweak this in future if need be.

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COACH SIMON NOTES 🍊

CrossFit

15 POINTS

Debbie’s Gym Workout

10 POINTS
Exercise Bike 5 Mins
Leg Press 3 x 10
Calf Raises – Leg Press 3 x 10
Hamstring Curl 3 x 10
Ab Crunch 3 x 10
Chest Press 3 x 10
Lat Pull down 3 x 10
Seated Row 3 x 10
Shoulder Press Machine 3 x 10
Seated Hip Abductor 3 x 10
Seated Hip Adductor 3 x 10
Cable Torso Rotation 3 x 10

60 Mins Yoga

6 POINTS

60 Mins Fitball

8 POINTS

Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

Joe S&C Session

15 POINTS
Lat Pull down 3 x 12 (35kg)
Squats 3 x 13 (50kg)
Chest Press 3 x 12 (35kg)
Hip Thrusts 3 x 12 (50kg)
DeadLift 3 x 12 (50kg)
Leg Curl 3 x 12 (35kg)
Ab Crunch 3 x 12 (53kg)
Bent Knee Calf Raises 3 x 12 (40kg)
Plank 3 x 90s
Wall Sits 3 x 120s
Calf Raises 3 x 10 (8kg)
Russian Twist 3 x 10

Victoria’s S&C

15 POINTS
Single Leg Calf Raises 3×8
Tricep Dips Dumbbells 3 x 10 (6kg)
Single Leg Squats 3 x 10
Bicep Curls 3 x 10 (12kg)
Forward Lunge and Rotation 3 x 10 (6kg)
Shoulder Press 3 x 10 (10kg)
Single Leg Glute Bridge 3 x 10
Bent Over Row 3 x 10 (12kg)
Back Extensions 3 x 8
DeadLift 3 x 10 (20kg)
Squat Jumps 1 x 5,6,7 (12kg)
Plank 3 x 60s
Press Up 3 x 10

Tina Treble

30 POINTS

45 Mins Step
45 Mins Weights
45 Mins Bungee

Adam’s S&C

15 POINTS
Step Ups 60 Secs
Russian Twist 2 x 12 (5kg)
Wall Sits 2 x 75 Secs
Split Squat 2 x 12 (10kg)
Press Up 2 x 16
Hip Abduction Isometric 2 x 10
Goblet Squat 3 x 12 (10kg)
Plank 3 x 75 Secs
Forward Lunge and Rotation 2 x 16
Single Leg Calf Raises 2 x 12 (10kg)
Single Leg Deadlift 2 x 10 (10kg)
Side Planks 2 x 40 Secs
Kettlebell Bent Over Row 2 x 13* (10kg)
Kettlebell Clean and Press 2 x 8* (10kg)

Chrissie’s Gym Workout

15 POINTS
Elliptical 10 Mins
Exercise Bike 10 Mins
Stair Master 5 Mins
KettleBell Swings 2 x 10 (12kg)
Farmers Walk 2 x 60s (9kg)
Seated Row 2 x 15 (31kg)
Russian Twist 2 x 12
Plank 2 x 40s
Ab Crunch 2 x 15 (22kg)
Glute Bridge 2 x 12
Leg Press 2 x 15 (31kg)
Calf Raises 2 x 12 (3kg)
Shoulder Press 2 x 8 (3kg)