Deck of Cards Version 1

Here is Sab’s Deck of Cards version #1 Lay out three lines and sets of cards. 10 5 3 Prescibe skills for each card and suit in three stations. Work your way through the lines of 10. Across the three stations. Then 5. Then 3….

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X-45 Wind Energy (HIIT) Tuesday! (Deck of Cards)

X-45 Wind Energy (HIIT) Tuesday! Our turn to do the Deck of Cards! Variety is the spice of life! Here is my version of the game. We did a light bodyweight version today. Next time…will not be so polite! Stage 1 – 30 Minutes –…

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X-45 Wind Energy 17/04/2015

X-45 Wind Energy 17/04/2015 The E4L Team is getting stronger and faster by the day! Our X-45 strength training, mobility and high intensity classes are complimenting each other very well.  The E4L system is in synergy! Love watching everyone push their limits, cross boundaries and…

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Saturday Open Session 14/03/2015

Saturday Open Session 14/03/2015 Stage 1 – Warm Up Wipe on Wipe Off   Stage 2 – The Workout – 6 Min Blocks – Fast as you can & AMRAPS Station 1  – Abs 100 Butterfly 100 Panthers 100 Bicycle Crunches 100 Toe Taps   Station…

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Super Saturday Session 07/03/2015

Super Saturday Session 07/03/2015 Woah to Go Partner up!!!! Do as a unit! 50 Partner High Fives 50 Lateral MedBall Passes 100 MedBall Squats + 3 Burpees (50 Squats + 15 Burpees) 100 KB Swings + Plank (50 Swings Each) 100 Plate or MedBall Sit Up…

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Sebastian’s Workout 03/02/2015

Sebastian’s Workout 03/02/2015 Try this one! I did!   Warm Up Row 2.30 – As Fast As Possible 30 TRX + 30 Pushups   The Workout – 5 Rounds  6 x 80KG Bench Press 1 Minute 16KG KB Clean & Jerk 8 x 60KG Clean &…

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X-Element HIIT 06/03/2015

X-Element HIIT 06/03/2015 We continue to test our levels.  Our boundaries become our new standard and then we progress again to the next step towards the person we really want to be! Stage 1 – Warm Up Warm Of The Week   Stage 2 –…

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X-Element HIIT 04/03/2015

X-Element HIIT 04/03/2015 This is a great workout! When done correctly with good technique and intensity this is a very effective anaerobic session.   Stage 1 – Warm Up Warm Up Of The Week   Stage 2 – The HIIT- 45:15  – TABATA – 1 Minute Rest Between…

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X-Element 02/02/2015

X-Element 02/02/2015 Lots of new skills for the team with a focus on asymmetric loading.  Elements4Life continues to provide a valuable platform for absolute functional training.  We continue to work through all planes of motion and build genuine 360 strength.   Stage 1 – Warm Up Warm Up of the Week  …

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X-Element Super Saturday 28/02/2015

X-Element Super Saturday 28/02/2015 Split Teams – Complete all 4 sections Team 1  Section 1 50M Lunges 150m Run 40 StepUps (Each Leg) 150m Run 50m Lunges   Section 2 – TABATA – 40:20 – 12 Rounds Mountain Climbers Planks Mountain Climbers Knee to Elbow…

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X-Element HIIT 27/02/2015

X-Element HIIT 27/02/2015   Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – 1 Minute Dash Squat Sprawl Plate Circles Ab Mats Shoulder Press Pushups   Stage 3 – 1 Minute Dash TRX Pullups Pushups Squat Jumps Climbers Plank  …

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X-Element Technique & Mobility 26/02/2015

X-Element Technique & Mobility 26/02/2015 We did a full review of our Kettlebell technique and covered the following skills. Swing Clean Press High Pull Snatch We started with one Kettlebell and progressed onto 2 Kettlebells.      

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X-Element 25/02/2015

X-Element 25/02/2015 Strength day working on our pause squats, mobility and depth.  This is all done with a neural focus to the skills we are executing.  We did a series of warm up sets before we started with the working weights. Stage 1 – Warm Up…

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X-Element HIIT 24/02/2015

X-Element HIIT 24/02/2015 Let’s skip our way to awesomeness!   Stage 1 – Warm Up – Group Mingle Bike 5 Minutes   Stage 2 – How Many Can You Do? Skips in 5 Minutes? Todays record was 702! Yours?   Stage 3 – TABATA –…

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X-Element 18/02/2015

X-Element 18/02/2015   Stage 1 – Warm Up Warm Up of The Week   Stage 2 – The Grind – 6 Minutes Per Superset 12 Bulgarian Bag Squats / Lunges 8 Bicep Curls Fixed Barbell / Tricep Curls Fixed Barbell 8 DB Hammer Press /…

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X-Element 16/02/2015

X-Element 16/02/2015 As to our blog article on ramp up sets we decided to implement an intelligent warmup into our session today. Stage 1 – Warm Up 20 Body Squats 15 8KG Squat Upright Row 10 10kg Squat Upright Row 8 12kg Squat Upright Row 6 14kg…

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X-Element HIIT 10/02/2015

X-Element HIIT 10/02/2015 Time to get our beat up! Stage 1 – Warm Up  Warm Up of The Week   Stage 2 – The HIIT 50 Squats 1.30 Cardio 50 Lunges 1.30 Cardio 30 KB Squat Up Right Rows 1.30 Cardio 30 KB Sumo Squat…

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X-Element HIIT 8/02/2015

X-Element HIIT 8/02/2015 Stage 1 – Warm Up Warm Up Of The Week   Stage 2 – Plates – TABATA Bus Driver + Overhead Walk Squat Press + Overhead Walk Burpee Plate + Overhead Walk High Knees + Overhead Walk   Stage 3 – Rolly…

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X-Element 04/02/2015

X-Element 04/02/2015 Strength.  Eccentric Focus.  4:1 Rule   Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – Thrust This! 5 Rounds 50 Single Leg Lunge DB Thruster   Stage 3 – Sumo – 3 Rounds 12 Sumo KB Squats  …

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X-Element HIIT 3/02/2015

X-Element HIIT 3/02/2015 We have started The E4L Games and it is in full swing.  Today we are working on another athletic component! All stats and efforts are recorded and placed on file. Stage 1 – Warmup  Warm Up of the Week   Stage 2…

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X-Element 02/02/2015

X-Element 02/02/2015 The E4L Internal games have started and we are working through our athletic components.   Stage 1 – Warmup Warmup Of the Week   Stage 2 – E4L Games Element – The Spark Version 1 – 10 Mins Max – 3 Rounds Members Only Workout Component (Sorry)…

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X-Element HIIT 30/01/2015

X-Element HIIT 30/01/2015 Burn baby burn! Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – 1 Min – Fast As You Can – 3 Rounds – 30Sec Rest Lunge Lunge Squat Squat Burpee (Sing It Outloud)   Stage 3 – The…

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X-Element 28/01/2015

X-Element 28/01/2015 Working on Eccentric focus and ensuring a neural connection between action and contraction.   Stage 1 – 8 Min Rounds – 3 to 5 Sets  KB Walking Lunges DB Standing Military Press   DB Reverse Fly Rope Pull Downs   Deadlifts KB Swings  …

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X-Element HIIT 27/01/2015

X-Element HIIT 27/01/2015 Sticking to our reputation of effective and full on HIIT sessions. We breed athletes. We breed excellence. Those who made it through this session understand our principals. Well done to all. Work at high intensity! Full effort! Leave nothing behind! Stage 1…

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Sebastian’s Workout 25/01/2015

Sebastian’s Workout 25/01/2015 Here is an intensive workout. This was also mentioned as an example in my latest blog about metabolic conditioning.  This really got me working hard.  Gasping for air that is for sure. Read Blog Post – http://elements4life.com.au/power-conditioning/ Warm Up Row 5 Mins  …

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X-Element HIIT 20/01/2015

X-Element HIIT 20/01/2015 Anaerobic training Day! \o/ This one will get you moving! Stage 1 – Warm Up Warm Up Of the Week   Stage 2 – Fabulous AMRAP – 6 Reps – 6 Mins Fab 3   Stage 3 – 8 Minute Dash –…

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X-Element 14/01/2015

X-Element 14/01/2015 Working on some majors.  The Deadlift.  Isolation work and some focus on Eccentric movement and range. The barbell rollout is always a challenge and for many is a great way to explore not only confidence but contractions through the core that are hard…

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X-Element HIIT 13/02/2015

X-Element HIIT 13/02/2015 Keep that heart rate at 85%+ Limit Rest! Stage 1 – Warmup  Warm Up Of The Week   Stage 2 – Run Like The Wind – As Fast As You Can – 3 Rounds – 20Minutes 400M Run – Lap of Times…

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X-Element 12/01/2015

X-Element 12/01/2015 Stage 1 – Warm up  Warm Up Of The Week   Stage 2 – Strength and Eccentric Focus – 30Reps – 3 Rounds Bent Over Row / KB Static Upright Row KB Swings / Back Squats   Stage 3 – Lap of Times Square…

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X-Element HIIT 9/01/2015

X-Element HIIT 9/01/2015 Whoa To Go  3 Mins Bike 33 Squats 3 Mins Bike 33 Lunges 3 Mins Bike 33 TRX Pullups 3 Mins Bike 23 Squats 3 Mins Bike 23 Thrusters 3 Mins Bike 23 TRX 3 Mins Bike 13 Squats 13 Lunges 13…

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