Handstand practice for 10 minutes.
10 rounds for time of:
10 Pushups
15 Situps
20 Squats
Post time to comments.
Tuesday, August 30, 2011
Tuesday 30/08/2011
Bent Over Row
4 sets of 10 Reps
Death By Thruster (40kg/25kg)
Perform 1 thruster on the first minute, 2 on the second minute, 3 on the third minute and continue in this manner until you fail to complete the round you are up to.
Post weight and rounds to comments.
4 sets of 10 Reps
Death By Thruster (40kg/25kg)
Perform 1 thruster on the first minute, 2 on the second minute, 3 on the third minute and continue in this manner until you fail to complete the round you are up to.
Post weight and rounds to comments.
Monday, August 29, 2011
Monday 29/08/2011
Max Clean and Jerk in 4 Minutes. (60/40)
Rest 3 Minutes.
100 Double Unders
75 Squats
Macca's Run
50 Burpees
Post time and reps to comments.
Rest 3 Minutes.
100 Double Unders
75 Squats
Macca's Run
50 Burpees
Post time and reps to comments.
Friday, August 26, 2011
Friday 26/08/2011
21/18/15
Pushups (with a twist)
*2 Situps
15m Walking Overhead Lunge
15m Overhead Carry
Post time and weight to comments.
Pushups (with a twist)
*2 Situps
15m Walking Overhead Lunge
15m Overhead Carry
Post time and weight to comments.
Thursday 25/08/2011
Overhead Squat Practice
'Isabel'
30 Snatch (60/40)
Post time and weight to comments.
'Isabel'
30 Snatch (60/40)
Post time and weight to comments.
Tuesday, August 23, 2011
Tuesday 23/08/2011
Bent Over Row
(8,8,8,8,8)
21 Sumo Deadlift High-Pull (40/25)
15 Box Jumps
15 SDHP
15 Box Jumps
9 SDHP
15 Box Jumps
9 SDHP
15 Box Jumps
15 SDHP
15 Box Jumps
21 SDHP
Post time and weight to comments.
(8,8,8,8,8)
21 Sumo Deadlift High-Pull (40/25)
15 Box Jumps
15 SDHP
15 Box Jumps
9 SDHP
15 Box Jumps
9 SDHP
15 Box Jumps
15 SDHP
15 Box Jumps
21 SDHP
Post time and weight to comments.
Monday 22/08/2011
3 Rounds for time of:
21 Thrusters (40/25)
12 Burpees
Macca's Run
Post time and weight to comments.
21 Thrusters (40/25)
12 Burpees
Macca's Run
Post time and weight to comments.
Friday, August 19, 2011
Friday 19/08/2011
AMRAP in 10 Minutes of:
6 Front Squats (80/50)
9 Burpees
12 Box Jumps
Rest 3 Minutes then:
AMRAP in 5 Minutes of:
10 Pushups
Shuttle Run
Post weight and reps to comments.
6 Front Squats (80/50)
9 Burpees
12 Box Jumps
Rest 3 Minutes then:
AMRAP in 5 Minutes of:
10 Pushups
Shuttle Run
Post weight and reps to comments.
Thursday 18/08/2011
Upright Row - Strength
5 sets of 8 reps at 70% of Max.
1:30 rest between sets.
Hang High Pull - Power
5 Sets of 6-8 Reps
1:30 Between sets.
10-1 of:
Sumo Deadlift High Pull (35/20)
*10 Double Unders.
Post time and weight to comments.
5 sets of 8 reps at 70% of Max.
1:30 rest between sets.
Hang High Pull - Power
5 Sets of 6-8 Reps
1:30 Between sets.
10-1 of:
Sumo Deadlift High Pull (35/20)
*10 Double Unders.
Post time and weight to comments.
Wednesday, August 17, 2011
Wednesday 17/08/2011
Jason "BodyM" Haywood and his 270kg deadlift.
30 Minutes to find:
Max Deadlift for 1 Rep.
Max Burpees in 5 Minutes.
Post reps and weight to comments.
Tuesday 18/08/2011
Macca's Run
Then: 21/15/9 of
Deadlift (60kg/40kg)
Pushups (Hand Release)
Then:
10 Burpees
Macca's Run
10 Burpees
Then: 9/15/21 of
Pushups
Deadlifts
Then Macca's Run
Post time and weight to comments.
Then: 21/15/9 of
Deadlift (60kg/40kg)
Pushups (Hand Release)
Then:
10 Burpees
Macca's Run
10 Burpees
Then: 9/15/21 of
Pushups
Deadlifts
Then Macca's Run
Post time and weight to comments.
Monday, August 15, 2011
Monday 15/08/2011
Good Mornings
4 sets of 15 Reps
AMRAP in 10 minutes of:
3 Wall Climbs
6 Clean and Jerk (70/45)
Shuttle Run
Post time and weight to comments.
4 sets of 15 Reps
AMRAP in 10 minutes of:
3 Wall Climbs
6 Clean and Jerk (70/45)
Shuttle Run
Post time and weight to comments.
Sunday, August 14, 2011
Saturday, August 13, 2011
Saturday 13/08/2011
200m Run
30 Push Press (40/25)
200m Run
30 Hang Clean (40/25)
200m Run
30 Deadlift (40/25)
200m Run
30 Clean and Jerk (40/25)
Post time and weight to comments.
30 Push Press (40/25)
200m Run
30 Hang Clean (40/25)
200m Run
30 Deadlift (40/25)
200m Run
30 Clean and Jerk (40/25)
Post time and weight to comments.
Friday, August 12, 2011
Friday 12/08/2011
Overhead Squat Strength
(5,5,5,5,5)
21/15/9
Power Snatch (40/25)
Burpees
Post time and weight to comments.
(5,5,5,5,5)
21/15/9
Power Snatch (40/25)
Burpees
Post time and weight to comments.
Wednesday, August 10, 2011
Wednesday 10/08/2011
Handstand Practice/ Handstand Pushup Practice.
4 Rounds for time of:
8 Front Squat (40/25)
8 Push Press (40/25)
8 Thrusters (40/25)
Shuttle Run
Post time and weight to comments.
4 Rounds for time of:
8 Front Squat (40/25)
8 Push Press (40/25)
8 Thrusters (40/25)
Shuttle Run
Post time and weight to comments.
Tuesday, August 9, 2011
Tuesday 09/08/2011
Jason Khalipa doing 'Grace' at the 08' Games.
'Grace'
30 Clean and Jerk (60kg/40kg)
Post time and weight to comments.
Monday, August 8, 2011
Monday 08/08/2011
In teams of 2:
50 Burpees
100 Deadlifts (60/40)
150 Pushups
200 Situps
250 Squats
Every 4 Minutes 200m Run.
Post time and weight to comments.
50 Burpees
100 Deadlifts (60/40)
150 Pushups
200 Situps
250 Squats
Every 4 Minutes 200m Run.
Post time and weight to comments.
Saturday, August 6, 2011
saturday 06/08/2011
Circuit. 1 minute per station. 3 rounds. 1 minute rest between rounds.
Rope whips
Box jumps
Plate curl and press (20/10)
Squats
Push press (30/20)
Rope whips
Box jumps
Plate curl and press (20/10)
Squats
Push press (30/20)
Friday, August 5, 2011
Friday 05/08/2011
Deadlift 5 minutes to warm up to 75-80% of max then 5 sets of 5 reps.
21/15/9 of
Push Press (40/25)
*3 mountain climbers
15m OH walking Lunge
15m OH Carry
Post time and weight to comments.
21/15/9 of
Push Press (40/25)
*3 mountain climbers
15m OH walking Lunge
15m OH Carry
Post time and weight to comments.
Thursday, August 4, 2011
Thursday 04/08/2011
AMRAP in 15 minutes of:
5 Tyre Jumps
10 Sumo Deadlift High-Pull (40/25)
15 Thrusters (40/25)
Post time and weight to comments.
5 Tyre Jumps
10 Sumo Deadlift High-Pull (40/25)
15 Thrusters (40/25)
Post time and weight to comments.
Wednesday, August 3, 2011
Wednesday 03/08/2011
5 Rounds for time of:
10 Power Snatch (45/30)
30 Double Unders
200m Run
Post time and weight to comments.
10 Power Snatch (45/30)
30 Double Unders
200m Run
Post time and weight to comments.
Tuesday, August 2, 2011
Tuesday 02/08/2011
Bent Over Row
8,8,8,8,5
5 Rounds for time of:
10 Front Squats (60/40)
10 Burpees
Post time and weight to comments.
8,8,8,8,5
5 Rounds for time of:
10 Front Squats (60/40)
10 Burpees
Post time and weight to comments.
Monday, August 1, 2011
Monday 01/08/2011
Hand Stand Practice. Five Rounds. 30 Seconds to Hold for as long as you can. Rest 1 Minute.
4 Rounds for time of:
8 Clean and Jerk (60/40)
12 Pushups (Hand Release)
15m Walking Lunge
Post time and weight to comments.
4 Rounds for time of:
8 Clean and Jerk (60/40)
12 Pushups (Hand Release)
15m Walking Lunge
Post time and weight to comments.
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