Thursday 02/09/2010

Warm Up Workout:
3 Rounds for time of;
10 Squats
10 Pushups
10 Situps
3 Driveway descents.

5 Minute Rest.

3 Rounds for time of:

10 Power Cleans (60/35)
10 Burpees

Core Work.

Post time and weight to comments.

Wednesday 01/09/2010

Warm Up:
3 Rounds for time of:
10 Burpees
3 Driveway Descents

5 Minute Rest.

"Grace"
30 Clean and Jerk (60/35)

Core work to finish.

Post time and weight to comments. As usual all workouts are scalable.

Tuesday 31/08/2010

Handstand practice

3* 400m run for time
1 min rest.

3 rounds for time of:

30 leg raises
20 burpee box jumps
10 full squat cleans (60/40)

Post time and weight to comments.

Monday 30/08/2010

(a) V-Sits
(b) 100 Squats
100 situps
100 pushups
(c) Overhead Squat Practice/Snatch practice

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Sunday 29/08/2010

3 rounds for time of:
Max pushups
400m run

Post time and reps to comments.

Saturday 28/08/2010

Open Days for september kick off Next Saturday. 9:30-12:00 Bring a friend and work on some skills.

Rest Day.

Stretch, Recover, Go for a relaxing swim but find a way to chill out.

Friday 27/08/2010

20 * 100m sprints

Post Top 5 times to comments.

Thursday 26/08/2010

"The Tombstone"

Hill Run
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run

V-holds.

Plank work.

This will be the last day I run "The Tombstone", Enjoy it while it lasts.

Post time and weight to comments.

Wednesday 25/08/2010

Hill Run
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run

In teams of 2- 50 Rollouts.

Plank work.

Post time and weight to comments.

Tuesday 24/08/2010

Warm Up:
21/15/9 of:
Pushups
Toe Reach
Squat

Then:
Hill Run
Move 2500kg from ground to overhead doing Clean and Jerk
(50kg - 50 Reps)
(40kg - 63 Reps)
(30kg - 83 Reps)
(20kg - 125 Reps)
Hill Run

Post time and weight to comments.

Monday 23/08/2010

3 * max double unders 1 minute.

Hollow work.


50 overhead lunge (20/10)
10 strict press (40/25)
20 bent over row
30 pushups
40 double unders
Hill run
40 double unders
30 pushups
20 bent over row
10 strict press
50 Overhead lunge

Saturday 21/08/2010

Rest Day

Friday 20/08/2010

400m Walking Lunge.

Post time to comments.

Thursday 19/08/2010

Max Deadlift.

(1,1,1,1,1,1,1)

7 Rounds of:

5 Power Clean and Jerk (50/30)
10 Thruster (50kg/30kg)
15 Leg Raises
20 Double Unders

Wednesday 18/08/2010

Yesterdays workout was so awesome, I've decided to run it again today. Enjoy.

Post time and weight to comments.