5 Rounds
20 Push Press
20 Box Jumps
20 Sit Ups
50 Double Unders
Team A 20:00
Amanda (DU)
Candice (Singles)
Team B 21:11
Ness (DU)
Steph (DU)
Saturday, March 31, 2012
Friday, March 30, 2012
Friday 5:30am
50-40-30-20-10
Double Unders
Punches
Ball Taps x 2
Sit Ups
Ness: 12:57 DU
Mandy: 13:55 DU
Ash: 14:59 DU
Steph: 16:15 DU
Nadia: 14:44 Singles
Double Unders
Punches
Ball Taps x 2
Sit Ups
Ness: 12:57 DU
Mandy: 13:55 DU
Ash: 14:59 DU
Steph: 16:15 DU
Nadia: 14:44 Singles
Thursday, March 29, 2012
Thursday 5:30am & 6:30pm Classes
a)
21-15-9-15-21
Lunge on Spot w/ Dumbbells
KB Swings
Punch
Twists
Skip or Double Unders
*Single Skips were tripled
b) 1km Run or 500m Row
Naomi: 11:06 Singles 2:11 Row
Ness: 11:29 DU 5:07 Run
Ash: 11:51 DU 5:09 Run
Mandy: 15:14 Singles 2:12 Row
Stacey: 12:47 Singles 2:06 Row
Steph: 13:22 DU 4:30 Run
Candice: 13:09 DU 4:50 Run
Jess: 8:30 (21-15-9) 3:08 Row & 4:55 Run
Awesome work girls!
21-15-9-15-21
Lunge on Spot w/ Dumbbells
KB Swings
Punch
Twists
Skip or Double Unders
*Single Skips were tripled
b) 1km Run or 500m Row
Naomi: 11:06 Singles 2:11 Row
Ness: 11:29 DU 5:07 Run
Ash: 11:51 DU 5:09 Run
Mandy: 15:14 Singles 2:12 Row
Stacey: 12:47 Singles 2:06 Row
Steph: 13:22 DU 4:30 Run
Candice: 13:09 DU 4:50 Run
Jess: 8:30 (21-15-9) 3:08 Row & 4:55 Run
Awesome work girls!
Wednesday, March 28, 2012
Wednesday 6:30pm
a)
Prowler Over 4 Lines and Back @ 20kg then 30 Squats
Prowler Over 4 Lines and Back @ 40kg then 20 Squats
Prowler Over 4 Lines and Back @ 60kg then 10 Squats
Rest 3 Minutes in between then Repeat!
b) 500m Row
Naomi: 3:32- 3:28 4:41(run)
Ness: 3:02- 3:00 1:59
Ash: 3:30- 3:25 2:16
Nadia: 3:38- 3:20 - 2:18
Steph: 2:49- 2:56 - 1:47
Mandy: 3:03- 2:59 - 2:12
Candice: 3:01- 2:52 - 1:57
This was such a great session girls! You did amazing!
Smashed that row Steph!
Prowler Over 4 Lines and Back @ 20kg then 30 Squats
Prowler Over 4 Lines and Back @ 40kg then 20 Squats
Prowler Over 4 Lines and Back @ 60kg then 10 Squats
Rest 3 Minutes in between then Repeat!
b) 500m Row
Naomi: 3:32- 3:28 4:41(run)
Ness: 3:02- 3:00 1:59
Ash: 3:30- 3:25 2:16
Nadia: 3:38- 3:20 - 2:18
Steph: 2:49- 2:56 - 1:47
Mandy: 3:03- 2:59 - 2:12
Candice: 3:01- 2:52 - 1:57
This was such a great session girls! You did amazing!
Smashed that row Steph!
Tuesday, March 27, 2012
Tuesday Morning Sesh
Group 1
a) 5 Rounds
6 Burpee Box Jumps
12 Front Squat
24 Ball Taps
200m Run
b) 100 Sit Ups for Time
Nadia: 12:59 12kg 4:18
Mandy: 12:18 @ Box Jumps 4:24
Shantelle: 12:10 16kg 3:13
Group 2:
a) 5 Rounds
6 Wall Balls
12 OH Lunge
24 DB Punches
400m Run
b) 100 Twists for Time
Naomi: 16:39 2:03
Ness: 16:56 3:01
Stacey: 14:30 Scaled 3:09
a) 5 Rounds
6 Burpee Box Jumps
12 Front Squat
24 Ball Taps
200m Run
b) 100 Sit Ups for Time
Nadia: 12:59 12kg 4:18
Mandy: 12:18 @ Box Jumps 4:24
Shantelle: 12:10 16kg 3:13
Group 2:
a) 5 Rounds
6 Wall Balls
12 OH Lunge
24 DB Punches
400m Run
b) 100 Twists for Time
Naomi: 16:39 2:03
Ness: 16:56 3:01
Stacey: 14:30 Scaled 3:09
Monday, March 26, 2012
Monday Night Class
a) Max KB Swings in 3 Minutes
b) 5 Rounds
6 Burpee Box Jumps
12 Front Squat
24 Ball Taps
200m Run
c) 100 Sit Ups for Time
Rev: N/A, 12: 45 @ 20kg, 3:09
Ash: 106, Sore Ankle= 2km Row 10:23, 3:43
Manda: 91, 11:18 @ 12, 4:05
Ness: 101, 11:59 @ 16, 3:51
Naomi: 86, 11:55 @ 12, 4:23
Stacey: 80, 16:22 scaled for shins, 4:09
Steph: 11:10 @ 12 kg, 3:32
b) 5 Rounds
6 Burpee Box Jumps
12 Front Squat
24 Ball Taps
200m Run
c) 100 Sit Ups for Time
Rev: N/A, 12: 45 @ 20kg, 3:09
Ash: 106, Sore Ankle= 2km Row 10:23, 3:43
Manda: 91, 11:18 @ 12, 4:05
Ness: 101, 11:59 @ 16, 3:51
Naomi: 86, 11:55 @ 12, 4:23
Stacey: 80, 16:22 scaled for shins, 4:09
Steph: 11:10 @ 12 kg, 3:32
One on One with Lexi
a) 3 minutes max double unders
b) 5 Rounds
6 Box Jumps
12 Ball Slams
24 Ball Taps
200m
Lexi: 11, 11:21
49
b) 5 Rounds
6 Box Jumps
12 Ball Slams
24 Ball Taps
200m
Lexi: 11, 11:21
49
Saturday, March 24, 2012
One on One with Deb
3 Rounds:
Sumo Deadlift High Pull
Prowler x 3 Lines @ 20, 40, 60 kg
200m Run
Deb: 7:55
Tabata Leg Raises-
10 12 12 11 10 8 15 17
Sumo Deadlift High Pull
Prowler x 3 Lines @ 20, 40, 60 kg
200m Run
Deb: 7:55
Tabata Leg Raises-
10 12 12 11 10 8 15 17
Saturday Sesh
 |
| Steph going hard on the prowler! |
Stack of 4 x 20 Plates
( Move 4 Plates and trye from end A to B ) x 4
The plates must travel while on sled.
At the end of each round complete 400m run.
Ness: 22:45 (Last run 200m= sore feet)
Steph: 22:45
Manda: 25:45
Ash: 30:08
Thursday, March 22, 2012
One on One with Cheryl
23 March 7:30am
a) Deadlift
3-3-3-3-3
Chez: 25-30-35-40-45
b)
5 Rounds
10 Burpees
20 Ball Taps
10 Lunges @ 10kg
20 Ball Taps
10 Knees to 90 Degree
200m Run
17:02
Nice work Chez! Good luck on your swim at the triathlon!
x
a) Deadlift
3-3-3-3-3
Chez: 25-30-35-40-45
b)
5 Rounds
10 Burpees
20 Ball Taps
10 Lunges @ 10kg
20 Ball Taps
10 Knees to 90 Degree
200m Run
17:02
Nice work Chez! Good luck on your swim at the triathlon!
x
Friday 5:30am
a) Thruster Tech
b) 5 Rounds
7 Thrusters
20 Ball Tap
7 Twists
20 Ball Tap
7 OH Sit Up
20 Ball Taps
200m Run
Manda: 12:45 15kg
Stacey: 13:24 12kg Row
Nadia: 14:03 15kg
Ness: 13:23 20kg
Ash: 15:05 20kg
c) Core
Max in 3 Minutes
Sit Ups
Twists
Leg Raises
Manda: 76 180 74
Stacey: 54 140 55
Ness: 79 171 66
Ash: 71 160 89
d) 400m Run For Time straight after core
Manda: 1:43
Stacey: 2:16 Row
Ness: Sore Ankles
Ash: 1:50
Nadia Extra WOD:
10 Burpess 200m
9 .. 200m
8.. 200m
7... 200m
6...200m
Etc as far in 10mins are possible
Nadia completed 5 Rounds
Great jobs Girls!
b) 5 Rounds
7 Thrusters
20 Ball Tap
7 Twists
20 Ball Tap
7 OH Sit Up
20 Ball Taps
200m Run
Manda: 12:45 15kg
Stacey: 13:24 12kg Row
Nadia: 14:03 15kg
Ness: 13:23 20kg
Ash: 15:05 20kg
c) Core
Max in 3 Minutes
Sit Ups
Twists
Leg Raises
Manda: 76 180 74
Stacey: 54 140 55
Ness: 79 171 66
Ash: 71 160 89
d) 400m Run For Time straight after core
Manda: 1:43
Stacey: 2:16 Row
Ness: Sore Ankles
Ash: 1:50
Nadia Extra WOD:
10 Burpess 200m
9 .. 200m
8.. 200m
7... 200m
6...200m
Etc as far in 10mins are possible
Nadia completed 5 Rounds
Great jobs Girls!
Thursday Classes
a) Deadlift
3-3-3-3-3
b) 3 Rounds
6 Deadlift
12 KB Swings
18 Squats
20 Sit Ups
400m Run
c) 50 Twists
Ness: 50 55 60 65 70 | 12:44 @ 50DL 16KB
Ash: 30 35 40 45 45 | 12:47 @ 30DL 12KB
Stacey: 20 25 25 30 30 | 16:12 @ 25DL 12KB
Mandi: 40 45 50 55 60 | 7:23 @ 30DL 12KB (50 Ball Taps No Run)
Steph: 40 45 50 55 60 | 7:20 @ 30DL 12KB (50 Ball Taps No Run)
Naomi: 12:46 @ 30kg
Cheryl: 12:56 @ 25kg
Great sesh girls! Everyone PB'd their Deadlift!
Jess + Amy
a) 3 Rounds
10 Squats
10 KB Swings
20 Ball Taps
30 Skips
Amy: 3:24
Jess: 3:40
b) 3 Mins Max
Sit Up
Twist (5kg)
Leg Raises
Amy: 63 148 37 (2mins LRaises)
Jess: 45 170 48
10 Squats
10 KB Swings
20 Ball Taps
30 Skips
Amy: 3:24
Jess: 3:40
b) 3 Mins Max
Sit Up
Twist (5kg)
Leg Raises
Amy: 63 148 37 (2mins LRaises)
Jess: 45 170 48
Intro Sesh with Maddie!
WELCOME MADDIE!
a) 3 Rounds
15 Squat
10 Sit Up
5 Push Up
Maddie: 3:44
b) 3 Rounds
5 Burpee
10 OH Lunge
Maddie: 4:05
a) 3 Rounds
15 Squat
10 Sit Up
5 Push Up
Maddie: 3:44
b) 3 Rounds
5 Burpee
10 OH Lunge
Maddie: 4:05
Wednesday, March 21, 2012
Wednesday 6:30pm Class
a) 21-15-9
Dumbbell Thruster
Box Jumps
Then,
800m Run
Then,
30-20-10
Row Strokes
Sit Ups
50 Ball Taps
Shantelle: 14:26
Cheryl: 16:16
Mandi: 15:04
Ash: 16:08
Stacey: 17:59
Awesome effort chicks!
Dumbbell Thruster
Box Jumps
Then,
800m Run
Then,
30-20-10
Row Strokes
Sit Ups
50 Ball Taps
Shantelle: 14:26
Cheryl: 16:16
Mandi: 15:04
Ash: 16:08
Stacey: 17:59
Awesome effort chicks!
One on One with Lexi
3 Rounds-
10 Double Unders
15 Wall Balls
20 Sit Ups
200m Run
Lexi: 11:18
Wow Lexi! Look at you go! x
10 Double Unders
15 Wall Balls
20 Sit Ups
200m Run
Lexi: 11:18
Wow Lexi! Look at you go! x
Tuesday, March 20, 2012
One on One with Lexi
b) 3-3-3-3-3
Lexi: 40-45-50-55-60
c) 5 Rounds
5 Deadlift @ 40kg
7 Burpees
Lexi: 5:09
d) Tabata Twists
Lexi: 17 15 14 19 14 18 18 22 = 137 Twists
Monday, March 19, 2012
Monday 6:30pm Class + Nadia Tuesday Morning
Max It Out!
3 Minutes Max of:
Double Unders
Butt Raises
Squat
Burpees
Sit Ups
3 Minute Rest In Between.
Ness: 105 124 131 42 78 TOTAL: 480
Mandy: 160 110 118 37 77 TOTAL: 462
Steph: 71 150 f127 34 80 TOTAL: 462
Shantelle: 199 140 110 50 57 TOTAL: 556
Cheryl: 51 162 120 33 71 TOTAL: 437
Nadia: 321 138 104 39 66 TOTAL: 454 (321 Singles Divided by 3 = 1 DU)
Nadia achieved her 1st Double Under on the 20 March! YAY! x
3 Minutes Max of:
Double Unders
Butt Raises
Squat
Burpees
Sit Ups
3 Minute Rest In Between.
Ness: 105 124 131 42 78 TOTAL: 480
Mandy: 160 110 118 37 77 TOTAL: 462
Steph: 71 150 f127 34 80 TOTAL: 462
Shantelle: 199 140 110 50 57 TOTAL: 556
Cheryl: 51 162 120 33 71 TOTAL: 437
Nadia: 321 138 104 39 66 TOTAL: 454 (321 Singles Divided by 3 = 1 DU)
Nadia achieved her 1st Double Under on the 20 March! YAY! x
Jess + Amy
a) KB Tech
b) 21-15-9
KB Deadlift
Punches
Jumping Pull Ups
50 Skips
Amy: 5:50
Jess: 6:14
c) Tabata Twists:
Amy: 25 28 30 22 16 25 17 22 TOTAL: 185
Jess: 18 21 17 20 23 23 29 23 TOTAL: 165
Nice Girls!
b) 21-15-9
KB Deadlift
Punches
Jumping Pull Ups
50 Skips
Amy: 5:50
Jess: 6:14
c) Tabata Twists:
Amy: 25 28 30 22 16 25 17 22 TOTAL: 185
Jess: 18 21 17 20 23 23 29 23 TOTAL: 165
Nice Girls!
Intro Sesh- One on One with Lexi
Welcome Lexi!
a) 5 Rounds
15 Squats
10 Sit Ups
5 Push Ups
Lex: 5:40
b) 3 Rounds
5 Push Press
10 Kettle Bell Swings
15 Jumping Pull Ups
Lex: 4:16
a) 5 Rounds
15 Squats
10 Sit Ups
5 Push Ups
Lex: 5:40
b) 3 Rounds
5 Push Press
10 Kettle Bell Swings
15 Jumping Pull Ups
Lex: 4:16
Saturday, March 17, 2012
One on One with Deb
a) 5 Rounds
200m Med Ball
10 Lunges
Previous Time: 11:39 Now 10:35
b) Deadlift Strength
30-40-45-50-60 PB!
c) 21-15-9
Deadlift
Squat
Push Press
200m Walk
Deb 16:31
200m Med Ball
10 Lunges
Previous Time: 11:39 Now 10:35
b) Deadlift Strength
30-40-45-50-60 PB!
c) 21-15-9
Deadlift
Squat
Push Press
200m Walk
Deb 16:31
Saturday Sesh!
Welcome All New Comers!
Teams of Two-
Complete:
100 OH Lunge
80 Sit Ups
40 Dead Lift
20 Box Jumps
Every minute on the minute complete 2 Burpees EACH.
Then 1km Run 200m at a Time
Ness + Megs: 17:32
Ivona + Lexi: 16:32
Ash + April: 17:02
Mandi: Candi: 15:30
Cheryl + Stacey: 16:51
Friday, March 16, 2012
Friday 5:30am Class
a)
5 Rounds-
5 Shuttle Burpee
20 Punches
20 Skips
20 Ball Taps
200m Run
Nadia: 10:59
Ash: 10:42
Mandy: 10:05
Ness: 10:46 (DU)
b) Tabata Core
Twists
OH Sit Ups
K2E Sit Ups
Butterfly Sit Ups
Ash: 34 6 50 9 | 32 6 48 9 TOTAL: 194
Ness: 33 8 50 9 | 33 7 51 11 TOTAL: 202
Mandy: 33 6 55 8 | 30 5 55 8 TOTAL: 200
Nadia: 19 6 31 8 | 19 7 33 9 TOTAL: 132
c) Plank Holds
Nadia: 0:54
Ash: 2:00
Mandy: 1:11
Ness: 1:04
5 Rounds-
5 Shuttle Burpee
20 Punches
20 Skips
20 Ball Taps
200m Run
Nadia: 10:59
Ash: 10:42
Mandy: 10:05
Ness: 10:46 (DU)
b) Tabata Core
Twists
OH Sit Ups
K2E Sit Ups
Butterfly Sit Ups
Ash: 34 6 50 9 | 32 6 48 9 TOTAL: 194
Ness: 33 8 50 9 | 33 7 51 11 TOTAL: 202
Mandy: 33 6 55 8 | 30 5 55 8 TOTAL: 200
Nadia: 19 6 31 8 | 19 7 33 9 TOTAL: 132
c) Plank Holds
Nadia: 0:54
Ash: 2:00
Mandy: 1:11
Ness: 1:04
Thursday, March 15, 2012
Thursday 6:30pm Class
a) Back Squat
5-5-5-5-5
b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees!
Steph: 30, 35, 45, 50, 55. 6:25
Amanda: 25, 30, 35, 40, 45, 50 (f) 1 6:22
Shantelle: 20, 30, 40, 50, 60 6:48
5-5-5-5-5
b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees!
Steph: 30, 35, 45, 50, 55. 6:25
Amanda: 25, 30, 35, 40, 45, 50 (f) 1 6:22
Shantelle: 20, 30, 40, 50, 60 6:48
Intro Session with Jessica + Amy
Welcome Jessica + Amy!
5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups
Amy: 6:55 (2 Rounds on Knees)
Jess: 8:04
3 Rounds
10 Lunge:
200m Run
Amy: 4:20
Jess: 4:18
Great first ever session girls!
5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups
Amy: 6:55 (2 Rounds on Knees)
Jess: 8:04
3 Rounds
10 Lunge:
200m Run
Amy: 4:20
Jess: 4:18
Great first ever session girls!
Naomi + Chez
a) Back Squat
b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees!
Naomi: 40kg 8:00
Cheryl: 9:57
b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees!
Naomi: 40kg 8:00
Cheryl: 9:57
Thursday 5:30am Class
a) Back Squat
5-5-5-5-5
b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees!
(ew)
Ness: 30, 40, 45, 55, 60 8:40
Nadia: 20, 30, 35, 40, 40 10:35
Ash: 20, 30, 35, 40, 45 10:41
Stacey: 20, 20, 20, 25, 25 10:48
Great Back Squats Babes! x
5-5-5-5-5
b) 21-15-9
Lunge
KB Swing
Squat
Every minute on the minute you must complete 5 Burpees!
(ew)
Ness: 30, 40, 45, 55, 60 8:40
Nadia: 20, 30, 35, 40, 40 10:35
Ash: 20, 30, 35, 40, 45 10:41
Stacey: 20, 20, 20, 25, 25 10:48
Great Back Squats Babes! x
Wednesday, March 14, 2012
Wednesday 6:30pm Class
a) 30 DU for Time:
b) 15 Minute AMRAP
12 Push Ups
12 Box Jumps
12 Deadlifts
100 Skips or 30 DU
c) Max Twists in 2 Minutes
Cheryl: 2:51, 4 Rounds + 4 Box Jumps (20kg DL)
Naomi: 3:10, 4 Rounds + 8 Push Ups (30kg DL), 118
Ash: 0:45, 5 Rounds + 10 Push Ups (30kg DL), 109
Shantelle: 0:48 (60DU), 6 Rounds + 5 Push Ups @ 30kg, 135
Steph: 1:09, 5 Rounds + 8 Push Ups (2 Rounds DU, 3 Rounds Singles) (20Kg DL), 110
Ness: 1:19 (60DU), 5 + 11 PU (50kg DL), 126
Mandy: 0:21, 7 Rounds + 3 DU (20kg DL), 150
Stacey: 4:00, 4 Rounds (20kg DL), 104
Candice: 2:35, 6 Rounds + 6DL (20kg DL), 126
Great Sesh girls! x
b) 15 Minute AMRAP
12 Push Ups
12 Box Jumps
12 Deadlifts
100 Skips or 30 DU
c) Max Twists in 2 Minutes
Cheryl: 2:51, 4 Rounds + 4 Box Jumps (20kg DL)
Naomi: 3:10, 4 Rounds + 8 Push Ups (30kg DL), 118
Ash: 0:45, 5 Rounds + 10 Push Ups (30kg DL), 109
Shantelle: 0:48 (60DU), 6 Rounds + 5 Push Ups @ 30kg, 135
Steph: 1:09, 5 Rounds + 8 Push Ups (2 Rounds DU, 3 Rounds Singles) (20Kg DL), 110
Ness: 1:19 (60DU), 5 + 11 PU (50kg DL), 126
Mandy: 0:21, 7 Rounds + 3 DU (20kg DL), 150
Stacey: 4:00, 4 Rounds (20kg DL), 104
Candice: 2:35, 6 Rounds + 6DL (20kg DL), 126
Great Sesh girls! x
One on One Intro with Mel!
Welcome to Urban Babes Mel!
5 Rounds:
15 Squats
10 Sit Ups
5 Push Ups
Mel: 4:20
5 Rounds:
5 Burpees
10 OH Lunge @ 10kg
200m Run
Mel: 8:11
5 Rounds:
15 Squats
10 Sit Ups
5 Push Ups
Mel: 4:20
5 Rounds:
5 Burpees
10 OH Lunge @ 10kg
200m Run
Mel: 8:11
Tuesday, March 13, 2012
Tuesday 5:30am Class
Strength:
Lunge OH
10-10-10
Workout:
5 Rounds
200m
10 Box Jumps
10 Wallballs
10 Sit Ups
Ness: Previous- 15:09 Current: 11:37
Nadia: Previous- 14:15 Current: 12:40!
Naomi: 12:17
Great Job Babes!
Lunge OH
10-10-10
Workout:
5 Rounds
200m
10 Box Jumps
10 Wallballs
10 Sit Ups
Ness: Previous- 15:09 Current: 11:37
Nadia: Previous- 14:15 Current: 12:40!
Naomi: 12:17
Great Job Babes!
Monday, March 12, 2012
Monday 6:30pm Class
Revisit!
5 Rounds-
20 Butt Raises
20 Squats
20 Jump Tucks
Stacey: 24:19
Shantelle: 18:57
Ness: Previous Time: 18:15 Current Time: 17:20
5 Rounds-
20 Butt Raises
20 Squats
20 Jump Tucks
Stacey: 24:19
Shantelle: 18:57
Ness: Previous Time: 18:15 Current Time: 17:20
Thursday, March 8, 2012
Friday Morning Class 9 March
a) TTB or DU Practise
b) 21-15-9 Then 1Km RUN!
Back Squat 20kg
OH Lunge
Punches
Ness: 8:47
Mandy: 9:09
Shantelle: 8:43
Naomi: 9:49
Tabata: Twists
Naomi: 23 25 26 24 22 22 24 27 Total: 193
Ness: 30 33 32 32 23 26 24 31 Total: 231
Shantel: 23 28 13 20 18 20 16 25 Total: 163
Mandy: 28 28 29 28 20 25 20 28 Total: 206
Nice one Girls!
Naomi up'd the anty on her attendance this week to 5 SESSIONS! Yewww!
Babes, Keep up the dedication and hard work. I promise it will pay off- both visually and health wise!
Revie x
b) 21-15-9 Then 1Km RUN!
Back Squat 20kg
OH Lunge
Punches
Ness: 8:47
Mandy: 9:09
Shantelle: 8:43
Naomi: 9:49
Tabata: Twists
Naomi: 23 25 26 24 22 22 24 27 Total: 193
Ness: 30 33 32 32 23 26 24 31 Total: 231
Shantel: 23 28 13 20 18 20 16 25 Total: 163
Mandy: 28 28 29 28 20 25 20 28 Total: 206
Nice one Girls!
Naomi up'd the anty on her attendance this week to 5 SESSIONS! Yewww!
Babes, Keep up the dedication and hard work. I promise it will pay off- both visually and health wise!
Revie x
Thursday 5:30pm with Naomi + Cheryl 8 March
2 Rounds of the Kardio Killer
50 Squat
50 Dumbbells Punches
50 Lunges @ 10 kg
50 Ball Taps
200m Run
Cheryl: 11:17
Naomi: 11:12
Tyre Flips
10 x Tyre Flips Then Sprint 200m Rest
Cheryl: 1:31 1:20 1:22
Naomi: 1:30 1:14 1:12
Nice one girls!
50 Squat
50 Dumbbells Punches
50 Lunges @ 10 kg
50 Ball Taps
200m Run
Cheryl: 11:17
Naomi: 11:12
Tyre Flips
10 x Tyre Flips Then Sprint 200m Rest
Cheryl: 1:31 1:20 1:22
Naomi: 1:30 1:14 1:12
Nice one girls!
One on One with Sheena!
a) Back Squat Tech
b) 5 Rounds
*10 Back Squat
*10 OH Lunge
*10 Leg Raises
200m Run
*20 Ball Taps between each movement
14:46
Great Work Sheena! x
b) 5 Rounds
*10 Back Squat
*10 OH Lunge
*10 Leg Raises
200m Run
*20 Ball Taps between each movement
14:46
Great Work Sheena! x
Thursday 8 March 5:30am & 6:30pm Urban Babes Class
a) 3 Rounds
10 x Tyre Flips then 200m Sprint
Ness: 1:16 1: 17 1:06
Nadia: 1:23 1:17 1:29
Mandy:: 1:03 1:07
Ash: 1:22 1:31
Shantelle: 1:01 1:09
b) 5 Rounds
7 Deadlift
7 Ball Slams
7 Push Ups
7 Sit Ups
Ness 7:42 @ 50kg Deadlifts
Nadia 8:27 @ 30kg Deadlifts
6:30pm Complete 7 Rounds
Amanda: 10:12 @ 25kg Deadlift
Ash: 10:38 @ 30kg Deadlift
Shantelle: 9:06 @ 40kg Deadlift
Girls @ 630pm class I know I forgot to post your third run times, please comment below if you remember x x
10 x Tyre Flips then 200m Sprint
Ness: 1:16 1: 17 1:06
Nadia: 1:23 1:17 1:29
Mandy:: 1:03 1:07
Ash: 1:22 1:31
Shantelle: 1:01 1:09
b) 5 Rounds
7 Deadlift
7 Ball Slams
7 Push Ups
7 Sit Ups
Ness 7:42 @ 50kg Deadlifts
Nadia 8:27 @ 30kg Deadlifts
6:30pm Complete 7 Rounds
Amanda: 10:12 @ 25kg Deadlift
Ash: 10:38 @ 30kg Deadlift
Shantelle: 9:06 @ 40kg Deadlift
Girls @ 630pm class I know I forgot to post your third run times, please comment below if you remember x x
Wednesday Urban Babes Class 7 March
5 Rounds
10 Burpees
15 Front Squat
20 KB Swings
200m Run
To go on to next movement you must complete 30 Ball Taps
Amanda: 20:30
Shantelle: 23:40
Ness- Goat WOD
5 Rounds:
10 Squat (Focussing on Knees)
30 Double Unders
100m Farmers Carry
200m Run
15:03
10 Burpees
15 Front Squat
20 KB Swings
200m Run
To go on to next movement you must complete 30 Ball Taps
Amanda: 20:30
Shantelle: 23:40
Ness- Goat WOD
5 Rounds:
10 Squat (Focussing on Knees)
30 Double Unders
100m Farmers Carry
200m Run
15:03
Wednesday 5:30pm with Naomi + Cheryl
a) Double Under Tutorial
b) 5 Rounds
10 Double Unders (attempts)
10 Deadlift / Back Squat
10 Ball Slams
200m Run
Cheryl 12:13
Naomi: 12:18
c)
Tabata: Twists
Cheryl: 21 23 21 19 21 20 22 22
Naomi: 20 22 21 20 20 20 21 21
Cheryl: 169
Naomi: 167
b) 5 Rounds
10 Double Unders (attempts)
10 Deadlift / Back Squat
10 Ball Slams
200m Run
Cheryl 12:13
Naomi: 12:18
c)
Tabata: Twists
Cheryl: 21 23 21 19 21 20 22 22
Naomi: 20 22 21 20 20 20 21 21
Cheryl: 169
Naomi: 167
Wednesday 7 March HAPPY BIRTHDAY ASH!
One on One Sesh with the Birthday Girl
5 Rounds
5 Deadlift @ 30kg
10 Back Squat @ 30kg
15 Leg Raises
30 Ball Taps
7:49
5 Rounds
5 Deadlift @ 30kg
10 Back Squat @ 30kg
15 Leg Raises
30 Ball Taps
7:49
Tuesday 6 March 5:30am
a) Pull Up Tech
b)
21-15-9
Pull Ups
Deadlift / BackSquat
OH Lunge
Leg Raises
100 Ball Taps @ the end of each Rep Number
Ness: 12:53
Nadia: 12:58
c) Core
b)
21-15-9
Pull Ups
Deadlift / BackSquat
OH Lunge
Leg Raises
100 Ball Taps @ the end of each Rep Number
Ness: 12:53
Nadia: 12:58
c) Core
Monday 5 March 6:30pm
5 Rounds
*10 Burpees
*15 BackSquat
*20 KB Swings
200m Run
To go on to next movement, you must complete 30 Ball Taps.
Steph: 20:07
Naomi: 23:36
Ness: 22:53
*10 Burpees
*15 BackSquat
*20 KB Swings
200m Run
To go on to next movement, you must complete 30 Ball Taps.
Steph: 20:07
Naomi: 23:36
Ness: 22:53
One on One Sesh Monday 5 March
a)
5 Rounds
20 Squat
20 Punches
20 Toe Taps to Tyre
200m
Deb - 14:17
b)
3 Rounds
5 DL @ 24kg KB
10 Thrusters
15 Tyre Flips
7:18
c)
400m For Time
4:08
5 Rounds
20 Squat
20 Punches
20 Toe Taps to Tyre
200m
Deb - 14:17
b)
3 Rounds
5 DL @ 24kg KB
10 Thrusters
15 Tyre Flips
7:18
c)
400m For Time
4:08
Saturday Sesh 3 March
Girls Participated in the Crossfit Open Workout
SEVEN MINUTES MAX BURPEES!
Ness: 87
Ivona: 95
Ash: 70
April: 38
Cheryl: 62
Steph: 75
Candice: 100!
Congratulations Girls who participated!
In teams of two:
5 Rounds
50 OH Lunge
50 KB Swings
50 Plate Twists
100m Plate Carry (1 Person at a time)
Ness + Ash: 23:45
Cheryl + Candi + April: 24:59
Steph + Ivona: 21:40
Great Job Girls
SEVEN MINUTES MAX BURPEES!
Ness: 87
Ivona: 95
Ash: 70
April: 38
Cheryl: 62
Steph: 75
Candice: 100!
Congratulations Girls who participated!
In teams of two:
5 Rounds
50 OH Lunge
50 KB Swings
50 Plate Twists
100m Plate Carry (1 Person at a time)
Ness + Ash: 23:45
Cheryl + Candi + April: 24:59
Steph + Ivona: 21:40
Great Job Girls
Wednesday, March 7, 2012
The First 12 Week Tone It Up Challenge Ends!
The 12 Week Challenge is nearly over! I can't believe it! There are only THREE Saturday's left until the big day.
So let's get organised! On the 31st March we will be holding the 12 Week Challenge Celebration which consists of our Saturday Morning Sesh at 6:30am followed by a half an hour presentation where we will announce the Winner of the 12 Week Challenge. Please join us whether you are participating in the 12 Week Challenge or a casual visitor of Urban Babes sessions. We would appreciate your support.
Talk has been going around that we should go for some nibblies and drinks (and potentially some boogie-ing) that night. If you would like to come, please RSVP by texting Revie on 0413 632 254. Once we have numbers we will book a time and place for our get together. This is an opportunity for the girls to relax and not worry about doing any burpees while trying to get to know each other.
I'm really excited to know the final results! And currently getting together some great prizes for the winner!
Revie x
Thursday, March 1, 2012
Urban Babes Friday Morning 5:30
 |
| Toned! |
400m Run
20 Deadlift
400m Run
30 Wall Balls
400m Run
40 OH Lunge
400m Run
50 Squats
400m Run
60 Sit Ups
Ness: 18:37 Rxd
Ash: 22:05 (Crossbar on Wallballs)
Stacey: 25:34 (Crossbar on Wallballs, after 20 Lunges > 5kg Plate)
Amanda: Sore Knee-
400m Run
20 Deadlift
400m Run
30 Wall Balls
200m Run
1km Row
60 Sit Ups
20:32
Great start to the Friday Morning girls! x
Urban Babes Sesh- Thursday
a) OHS Tech & Strength
b) 3 Rounds
400m Run
50 Double Unders or 150 Single Skips
100 Punches
15 OHS @ 20kg
c) Core Work
2 Minutes Max Leg Raises
Ash: 21:45 Double Unders,15kg Bar c) 62
Ness: 21:27 RXD c) 64
Rev: 19:04 RXD c) 50
Steph: 15:37 Single Skips, 15kg c) 64
Manda: 15:58 Single Skips, 10kg c) 60
Nadia: 17:49 Single Skips, 15kg c) 55
Great work Girls! x
b) 3 Rounds
400m Run
50 Double Unders or 150 Single Skips
100 Punches
15 OHS @ 20kg
c) Core Work
2 Minutes Max Leg Raises
Ash: 21:45 Double Unders,15kg Bar c) 62
Ness: 21:27 RXD c) 64
Rev: 19:04 RXD c) 50
Steph: 15:37 Single Skips, 15kg c) 64
Manda: 15:58 Single Skips, 10kg c) 60
Nadia: 17:49 Single Skips, 15kg c) 55
Great work Girls! x
Filthy Fifty!
27 February 2012
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 OH Lunge [Walking Lunge- no weight]
50 Knees 2 Elbow [Knee Ups, Sit Ups]
50 Push Press [Punches]
50 Back Extension
50 Wall Balls [Squats]
50 Burpees
50 Double Unders [150 Skips]
Rev: 34:30 Rxd
Manda: 22:03 Scaled Options
Candi: 24:54 Scaled Options
Ness: 27:08 Knee Ups
Shantelle: 32:00 Knee Ups
Nadia: 29:56 Scaled Options
Stacey: 30:04 Scaled Options
Naomi: 29:18 Scaled Options
Cheryl: 31:22 Scaled Options
50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 OH Lunge [Walking Lunge- no weight]
50 Knees 2 Elbow [Knee Ups, Sit Ups]
50 Push Press [Punches]
50 Back Extension
50 Wall Balls [Squats]
50 Burpees
50 Double Unders [150 Skips]
Rev: 34:30 Rxd
Manda: 22:03 Scaled Options
Candi: 24:54 Scaled Options
Ness: 27:08 Knee Ups
Shantelle: 32:00 Knee Ups
Nadia: 29:56 Scaled Options
Stacey: 30:04 Scaled Options
Naomi: 29:18 Scaled Options
Cheryl: 31:22 Scaled Options
Saturday Sesh!
100 Burpees
100 Deadlifts
100 Squats
100 Dips
100 MB Partner Sit Ups
Ness + Ash: 19:10
Shantelle + Steph: 20:45
Nadia + Mandy: 22:30
Stacey + Karen + Cheryl: 22:30
Great job ladies! x
100 Deadlifts
100 Squats
100 Dips
100 MB Partner Sit Ups
Ness + Ash: 19:10
Shantelle + Steph: 20:45
Nadia + Mandy: 22:30
Stacey + Karen + Cheryl: 22:30
Great job ladies! x
One on One with Amanda!
23/3 Thursday
6:30pm
3 Rounds
10 Box Jumps
20 KB Front Squat
30 Sit Ups
400m Run
Mandy: 13:29
6:30pm
3 Rounds
10 Box Jumps
20 KB Front Squat
30 Sit Ups
400m Run
Mandy: 13:29
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