Sunday, January 30, 2011

Monday 31/01/2011



Strength
Weighted Pushups
5 sets of 5-8 Reps.

AMRAP 10 minutes of:
5 Hang Clean (60/40)
7 Box Jump
9 Bent Over Row

Post time and weight to comments.

Tuesday, January 25, 2011

Wednesday 26/01/2011

No Classes Today.

10 * 10m Sprints
8 * 20m Sprints
6 * 30m Sprints
4 * 40m Sprints
2 * 50m Sprints

Enjoy the day.

Monday, January 24, 2011

Tuesday 25/01/2011

Power Day

Strength: Front Squat
(5,5,5,5,5)

21/15/9
Box jumps
Pushups
Hill Run

If there's time we'll be doing core/abs.

Post time and weight to comments.

Saturday, January 22, 2011

Sunday 23/01/2011

Rest Day.

What are you up to?

Saturday 22/01/2011

Outdoor session.

Meet at the gym and we're heading to the park.

Wednesday, January 19, 2011

Thursday 20/01/2011

For strength:
Strict press (3,3,3,3,3)
Push press (5,5,5,5,5)

Then 7 rounds for time of:
20 double unders
10 burpees


Core work to finish.

Post time and weight to comments.

Monday, January 17, 2011

Tuesday 18/01/2011



Strength Under Fatigue.
Such an important part of our fitness lifestyle that is often overlooked by people when they are talking about their "fitness leve". There is more to our efforts than cardiovascular fitness.

For Strength:
Power Clean (5,5,5,5,5)

For Time:
12 Bent Over Row (40/25)
21 Thrusters (40/25)
400m Run
21 Bent over row
12 Thrusters
800m Run
12 Bent Over Row
21 Thrusters
400m Run
21 Bent Over row
12 Thrusters

Post time and weight to comments.

Monday 17/01/2011

Warmup:
3 times through of:
10 Squats
10 Pushups
10 Situps
10 Supermans (per side)
Work through these slowly concentrating on range of motion.

Then for time:
50 Thrusters
200 Double Unders
50 Burpees

Post time and weight to comments.

Friday, January 14, 2011

Saturday 15/01/2011

Strict pullups.

3 rounds for time of:

21 Deadlifts (40/25)
15 Hang Cleans (40/25)
9 Push Press (40/25)
400m run

Thursday, January 13, 2011

Friday 14/01/2011

5 rounds for time of:

20 squats
15 pushups
10 burpees

Post time to comments.

Thursday 13/01/2011

"the tombstone"

Wednesday, January 12, 2011

Wednesday 12/01/2011

Deadlift Practice.

3 rounds for time of:

30 Push Press 40/25
20 Overhead squats 40/25
10 Burpees

Post time and weight to comments.

Monday, January 10, 2011

Monday 10/01/2011

Max Deadlift

21/15/9
Front Squat (50/30)
Pushup
*2 double unders

Post time and weights to comments.

Friday, January 7, 2011

Friday 07/01/2011

Lunge 400m for time.

Post time to comments.

Thursday, January 6, 2011

Thursday 06/01/2011

Death by Thrusters.
Perform 1 Thruster on the first minute, 2 on the second, 3 on the third and so on until failure. (40/30)

Rest 5 Minutes.

10,9,8,7,6,5,4,3,2,1 of:
Pushups
Burpees

Post time and reps to comments.

Tuesday, January 4, 2011

Wednesday 05/01/2011

100 Thrusters for time. (30/20)

Rest 5 Minutes.

Then 7 Min AMRAP of:
5 Bent Over Row (70/40)
7 Clean (70/40)
9 Deadlift (70/40)

Post time and weight to comments.