Posts Tagged ‘group personal fitness training’

Centennial Park Outdoor Cross Traina’s workout of the week

Monday, March 15th, 2010

What an awesome way to start the week guys! Thanks for making this morning a great class!

We perform X-fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all challanges are results based by either time or repetition.

Challenge 1

Tabata intervals – scores is the total amount of reps completed for the entire interval
Squats
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
115 136 132 88 106 100 118 98 111 87 115 89 104
Push ups

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
100 75 108 59 94 82 116 69 123 82 89 64 61
Sit ups
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
51 75 112 49 84 62 89 68 82 51 89 43 56
Jump lunges
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
132 82 86 91 103 95 125 57 100 80 99 75 81
Bicycle
Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
327 240 332 286 334 250 358 320 344 207 317 200 186

Challenge 2

20m shuttle runs
As many laps as possible in 1 minute with 30 seconds rest.

Max Laps in 10 rounds

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
71 71 62 58 72 60 73 67 73 65 73 65 71

Challenge 3

Burpees 1 min
Rest 10 seconds
Burpees 1 min
Rest 20 seconds
Burpees 1 min
Rest 30 seconds
Burpees 1 min

Max reps

Adam Damian Darrin Jane Jason Jovana Kelly Kirsty Kristin Lynette Rachel Rosemary Tristan
41 24 56 40 50 30 41 48 38 DNF 39 DNF 38

If you’re keen to get fitter and healthier and would like to join us for our next course, enter here>>

See you all in the park soon- Troy Shipsey

Centennial Park Outdoor Cross Traina’s Coach

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Centennial Park Group Fitness Training Schedule 3rd to 7th November

Monday, November 3rd, 2008
Monday Fitness Assessments   
+
Technique Circuit
Tuesday Boxercise
Wednesday Circuit:
* Lake & sit ups  
* Pleased to meet you’s
* 1 legged stand ups
* Lake & sit ups
* Plank 90:75:60:45:30
* Lake & sit ups
* Walking lunges
* Bicenturion dips
* Lake & sit ups
* Compass jumps
* Obliquies
Thursday Kickboxercise
Friday Running: 1 hot lap of park – 3.5 km   
+
Fun and Fitness:
* Partner chase
* Tug’o'war
* Team plank push up 
* 20 ball steal

To join our group training classes, simply visit Group Training

 

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Outdoor Group Training Centennial Park Training Schedule 27th to 31st October

Monday, October 27th, 2008

 

Monday Circuit:  
* Pond sprint
* Push ups 3 ways, diamond, stagger, stagger
* Good mornings
* Pond sprint
* Windmills
* Bench lunges
* Pond sprint
* Bicenturion dips
* Plyometric lunges
* Pond sprint
* Leg raised ab challenge
Tuesday Boxercise
Wednesday Running: 1 hot lap of the park – 3.5km
+
Fun and Fitness:
* Partner chase
* Tug’o'war
* Team plank push up
* 20 ball steal
Thursday Kickboxercise
Friday Circuit:
10 push ups, 10 squats, 10 sit ups
On the minute, every minute for 20 minutes

200m run, 10 life savers, 20 sit ups AMRAP in 20 mins

Dips:Star jumps 50:50 x 6 Timed

To join our group training classes, simply visit Group Training

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