HOLIDAY WORKOUTS
Option 1: 5km Run
Option 2: 21/15/9 of:
Pushups
Situps
Squats
400m Run
Option 3: 5 Rounds for time of:
5 chinups
10 Burpees
30 Lunges
Option 4: 3 Rounds for time of:
40 Mountain Climbers
30 Squats
20 Pushups
10 V-Opens
Option 5: 10 * 200m Sprints. Rest as required between Sprints.
All workouts can be done from home or at a sports oval where available.
Feel free to post times to comments.
Tuesday, December 21, 2010
Monday, December 20, 2010
Monday 20/12/2010
Snatch deadlift 7,7,7,7
Snatch pull 5,5,5,5
Power snatch 3,3,3,3
This workout courtesy of Crossfit Active.
AMRAP in 12 minutes of:
5 Thrusters (40/30)
7 Hang Power Clean
9 Sumo deadlift high-pull
Post time and weight to comments.
Snatch pull 5,5,5,5
Power snatch 3,3,3,3
This workout courtesy of Crossfit Active.
AMRAP in 12 minutes of:
5 Thrusters (40/30)
7 Hang Power Clean
9 Sumo deadlift high-pull
Post time and weight to comments.
Friday, December 17, 2010
Friday 17/12/2010
Find a pool. For laps must be at least 25m. If it's a 50m pool halve what's written.
10/9/8/7/6/5/4/3/2/1 of:
Burpees
2 laps (50m)
Why not use an open ocean pool?
Post time and weight to comments.
10/9/8/7/6/5/4/3/2/1 of:
Burpees
2 laps (50m)
Why not use an open ocean pool?
Post time and weight to comments.
Wednesday, December 15, 2010
Thursday 16/12/2010
Overhead squat practice.
21/18/15/12/9 of:
Push Press (40/25)
Sumo deadlift high pull (40/25)
Post time and weight to comments.
21/18/15/12/9 of:
Push Press (40/25)
Sumo deadlift high pull (40/25)
Post time and weight to comments.
Wednesday 15/12/2010
Power snatch practice and technique.
50/40/30/20/10
Lunge
15 pushups
400m run
Post time and weight to comments.
50/40/30/20/10
Lunge
15 pushups
400m run
Post time and weight to comments.
Tuesday, December 14, 2010
Tuesday 14/12/2010
Strict Pullups
(5,5,5,5,5)
21/15/9 of:
Back squats (60/40)
Burpees
Then:
20 Box Jumps
Core work.
Post time and weight to comments.
(5,5,5,5,5)
21/15/9 of:
Back squats (60/40)
Burpees
Then:
20 Box Jumps
Core work.
Post time and weight to comments.
Monday, December 13, 2010
Monday 13/12/2010
800m Run
12 Ground to Overhead (60/40)
16 Overhead Lunge (20kg plate)
9 Ground to Overhead
16 Overhead Lunge
6 Ground to Overhead
Hill Run
Core work.
Post time and weight to comments.
12 Ground to Overhead (60/40)
16 Overhead Lunge (20kg plate)
9 Ground to Overhead
16 Overhead Lunge
6 Ground to Overhead
Hill Run
Core work.
Post time and weight to comments.
Saturday, December 11, 2010
Saturday 11/12/2010
5 sets of 10 vertical jumps.
Amrap in 7 minutes of:
7 sumo deadlift high-pull (40/30)
7 burpees
Rest
3 rounds for time of:
Hill run
20 Plate curl and press (20/10)
Post time and weight to comments.
Amrap in 7 minutes of:
7 sumo deadlift high-pull (40/30)
7 burpees
Rest
3 rounds for time of:
Hill run
20 Plate curl and press (20/10)
Post time and weight to comments.
Friday, December 10, 2010
Friday 10/12/2010
At a park or from home.
5*5 chinups
Then 4 rounds for time of:
15 squat jumps
15 pushups
15 leg raises
Post time to comments.
5*5 chinups
Then 4 rounds for time of:
15 squat jumps
15 pushups
15 leg raises
Post time to comments.
Wednesday, December 8, 2010
Thursday 09/12/2010
Clean pull.
(5,5,5,5,5)
2 rounds of:
1 min deadlifts (100/70)
1 min rest
1 min max Squats
1 min rest
1 min max lateral bar jumps
1 min rest
1 min max shoulder to overhead (40/25)
Post time and weights to comments.
(5,5,5,5,5)
2 rounds of:
1 min deadlifts (100/70)
1 min rest
1 min max Squats
1 min rest
1 min max lateral bar jumps
1 min rest
1 min max shoulder to overhead (40/25)
Post time and weights to comments.
Wednesday 8/12/2010
Floor bench press
(7,7,5,5,3,3)
3 rounds for time of:
Bear crawl up the driveway
30 double unders (90 skips)
20 tyre flips
10 burpees
Carry 20kg 400m
Post time and weight to comments.
(7,7,5,5,3,3)
3 rounds for time of:
Bear crawl up the driveway
30 double unders (90 skips)
20 tyre flips
10 burpees
Carry 20kg 400m
Post time and weight to comments.
Monday, December 6, 2010
Tuesday 07/12/2010
Overhead squat practice.
4 rounds for time of:
20 squat jumps
15 sumo deadlier high pulls (40/25)
10 plate curl and press (25/15)
Post time and weight to comments.
4 rounds for time of:
20 squat jumps
15 sumo deadlier high pulls (40/25)
10 plate curl and press (25/15)
Post time and weight to comments.
Monday 06/12/2010
Double unders practice.
100 Situps
90 squats
80 mountain climbers
70 pushups
60 bent over row (30/20)
50 burpees
40 sumo deadlift high pull (30/20)
30 push press
20 power cleans
1 hill run
Post time and weight to comments.
100 Situps
90 squats
80 mountain climbers
70 pushups
60 bent over row (30/20)
50 burpees
40 sumo deadlift high pull (30/20)
30 push press
20 power cleans
1 hill run
Post time and weight to comments.
Sunday, December 5, 2010
Friday, December 3, 2010
Saturday 04/12/2010
50 thrusters (30/20)
400m
50 double unders/200 skips
400m
50 pushups
400m run
50 squat jumps
400m run
50 burpees
400m run
50 situps
400m run
50 disc curl and press (20/10)
400m plate carry (20kg)
400m
50 double unders/200 skips
400m
50 pushups
400m run
50 squat jumps
400m run
50 burpees
400m run
50 situps
400m run
50 disc curl and press (20/10)
400m plate carry (20kg)
Friday 03/12/2010
5km run.
If you have dumbells this is your option.
21/15/9 of:
Dumbell thrusters (squat then press) (choose an ideal weight)
Dumbell row ( like a bent over row)
Leg raises
Post time and weight to comments.
If you have dumbells this is your option.
21/15/9 of:
Dumbell thrusters (squat then press) (choose an ideal weight)
Dumbell row ( like a bent over row)
Leg raises
Post time and weight to comments.
Wednesday, December 1, 2010
Thursday 02/12/2010
15 minutes to work up to a max clean.
20 thrusters (50/30)
40 burpees
20 bent over row (50/30)
40 tyre jumps
20 deadlift (50/30)
40 leg raises
Post times and weights to comments.
20 thrusters (50/30)
40 burpees
20 bent over row (50/30)
40 tyre jumps
20 deadlift (50/30)
40 leg raises
Post times and weights to comments.
Wednesday 01/12/2010
Skill Work: 100 Double unders for time. or 400 Skips.
AMRAP in 7 minutes of:
7 Thrusters (40/25)
7 Burpees
Rest 3 Minutes then:
AMRAP in 7 minutes of:
14 Squats
14 Pushups
Post time and weight to comments.
AMRAP in 7 minutes of:
7 Thrusters (40/25)
7 Burpees
Rest 3 Minutes then:
AMRAP in 7 minutes of:
14 Squats
14 Pushups
Post time and weight to comments.
Tuesday, November 30, 2010
Tuesday 30/11/2010
Strict pullups
(5,5,5,5,5)
Strict Press
(5,5,5,5,5)
5 rounds for time of:
10 Deadlift (100/70)
Hill run
Post time and weight to comments.
(5,5,5,5,5)
Strict Press
(5,5,5,5,5)
5 rounds for time of:
10 Deadlift (100/70)
Hill run
Post time and weight to comments.
Monday, November 29, 2010
Monday 29/11/2010
Clean Pull
5,5,5,5,5
Power Clean
5,5,5,5,5
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/25)
Burpees
Post time and weight to comments.
5,5,5,5,5
Power Clean
5,5,5,5,5
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/25)
Burpees
Post time and weight to comments.
Friday, November 26, 2010
Thursday, November 25, 2010
Thursday 25/11/2010
Deadlift - 5 sets of 5 reps.
3 rounds for time of:
25 pushups
20 squat jumps
15 burpees
400m run
3 rounds for time of:
25 pushups
20 squat jumps
15 burpees
400m run
Wednesday, November 24, 2010
Wedesday 24/11/2010
Deadlift- 100 reps at 40kg.
21/15/9
Power clean (40/25)
Push Press (40/25)
Hanging core work.
Post time and weight to comments.
21/15/9
Power clean (40/25)
Push Press (40/25)
Hanging core work.
Post time and weight to comments.
Monday, November 22, 2010
Tuesday 23/11/2010
Bent over row strength and skill work.
Strength: 4 sets of max reps at 60 Kg or 40kg.
50 thrusters buy in. Then:
3 rounds for time of:
25 squat jumps
25 push ups
25 situps
Post time and weight to comments.
Strength: 4 sets of max reps at 60 Kg or 40kg.
50 thrusters buy in. Then:
3 rounds for time of:
25 squat jumps
25 push ups
25 situps
Post time and weight to comments.
Sunday, November 21, 2010
Saturday 20/11/2010
100 mountain climbers
Then 3 rounds of:
21 pushups
15 v-opens
9 squat jumps ( do a squat then as you stand, jump)
Post time to comments.
Then 3 rounds of:
21 pushups
15 v-opens
9 squat jumps ( do a squat then as you stand, jump)
Post time to comments.
Thursday, November 18, 2010
Thursday 18/11/2010
As many rounds as possible in 10 minutes of:
5 strict pullups
10 box jumps
15 knees to elbows
Post rounds to comments.
5 strict pullups
10 box jumps
15 knees to elbows
Post rounds to comments.
Wednesday, November 17, 2010
Tuesday, November 16, 2010
Tuesday 16/11/2010
3 rounds for time.
20 pushups
10 pistols
Lunge 20m
20 situps
10 burpees
20m shuttle run *5
Post time to comments.
20 pushups
10 pistols
Lunge 20m
20 situps
10 burpees
20m shuttle run *5
Post time to comments.
Monday, November 15, 2010
Monday 15/11/2010
3 rounds for time of:
Max pushups
800m run
Gym option:
3 rounds for time of:
15 Dumbell thrusters (squat press, choose a weight that works for you)
15 Burpees
Post time and weight to comments.
Max pushups
800m run
Gym option:
3 rounds for time of:
15 Dumbell thrusters (squat press, choose a weight that works for you)
15 Burpees
Post time and weight to comments.
Wednesday, November 10, 2010
Thursday 11/11/2010
Deadlift
6 sets of 3 reps.
In teams of 2:
150 Push Press (30/20)
Other person does Double Unders while first person does Push Press.
100 Overhead Lunges (20/10) Each Person performs at the same time but opposite exercises.
100 Pushups
50 Burpees.
Alternate.
Post time and weight to comments.
6 sets of 3 reps.
In teams of 2:
150 Push Press (30/20)
Other person does Double Unders while first person does Push Press.
100 Overhead Lunges (20/10) Each Person performs at the same time but opposite exercises.
100 Pushups
50 Burpees.
Alternate.
Post time and weight to comments.
Monday, November 8, 2010
Monday 08/11/2010
Skills work: Hand Stands and Double Unders.
75 Back Squats at 40kg/30kg for time.
3 Rounds of:
10 Power Cleans (60kg/40kg)
10 Burpees
Post time and weight to comments.
75 Back Squats at 40kg/30kg for time.
3 Rounds of:
10 Power Cleans (60kg/40kg)
10 Burpees
Post time and weight to comments.
Friday, November 5, 2010
Thursday, November 4, 2010
Thursday 04/11/2010
Snatch grip deadlift.
6 sets of 3.
Good mornings.
4 sets of 5.
4 rounds of:
15 Back Squats (40/25)
10 Push Press (40/25)
5 Burpees
Post time and weight to comments.
6 sets of 3.
Good mornings.
4 sets of 5.
4 rounds of:
15 Back Squats (40/25)
10 Push Press (40/25)
5 Burpees
Post time and weight to comments.
Tuesday, November 2, 2010
Wednesday 03/11/2010
Clean Pull
6 Sets of 3
Front Squat
4 sets of 5
5 Rounds for time of:
12 Situps
24 Pushups
Then Hill run.
Post time and weight to comments.
6 Sets of 3
Front Squat
4 sets of 5
5 Rounds for time of:
12 Situps
24 Pushups
Then Hill run.
Post time and weight to comments.
Monday, November 1, 2010
Tuesday 02/11/2010
Warm Up:
3 rounds of:
10 Squats
10 Push ups
10 Situps
10 Double Unders
30 Seconds rest from the last person between rounds.
Max Clean and Jerk in 1 Minute. (40/30kg)
5 rounds for time of:
40 Mountain Climbers
20 Overhead Lunges.
Post time and weight to comments.
3 rounds of:
10 Squats
10 Push ups
10 Situps
10 Double Unders
30 Seconds rest from the last person between rounds.
Max Clean and Jerk in 1 Minute. (40/30kg)
5 rounds for time of:
40 Mountain Climbers
20 Overhead Lunges.
Post time and weight to comments.
Monday 1/11/2010
Overhead squat practice/strength.
7 rounds for time of:
7 thrusters (50/35)
7 burpees
20 double unders.
Post time and weight to comments.
7 rounds for time of:
7 thrusters (50/35)
7 burpees
20 double unders.
Post time and weight to comments.
Sunday, October 31, 2010
Friday, October 29, 2010
Saturday 30/10/2010
Power Snatch Practice.
"The Tombstone"
Hill Run
Men 2500kg/Women 2000kg from ground to overhead anyway.
For Men:25kg-100reps 40kg-63 reps
30kg-80 reps 50kg-50 reps
For Women: 25kg-80 reps 40kg-50 reps
30kg-67 reps 50kg-40 reps
Hill Run.
Post time and weight to comments.
"The Tombstone"
Hill Run
Men 2500kg/Women 2000kg from ground to overhead anyway.
For Men:25kg-100reps 40kg-63 reps
30kg-80 reps 50kg-50 reps
For Women: 25kg-80 reps 40kg-50 reps
30kg-67 reps 50kg-40 reps
Hill Run.
Post time and weight to comments.
Friday 29/10/2010
10 Rounds for time of:
2 Laps in a pool (beach pool or indoor pool.)
10 Burpees
Post time to comments.
2 Laps in a pool (beach pool or indoor pool.)
10 Burpees
Post time to comments.
Thursday, October 28, 2010
Wednesday, October 27, 2010
Wednesday 27/10/2010
3 Rounds of:
1 Minute Stations with a continuously running clock. 1 Minute rest between complete circuits.
Ring Pushups
Double Unders
Bent Over Row (30/20)
Thrusters (40/25)
Deadlift (60/40)
Core/Lower Back work.
Post time and weight to comments.
1 Minute Stations with a continuously running clock. 1 Minute rest between complete circuits.
Ring Pushups
Double Unders
Bent Over Row (30/20)
Thrusters (40/25)
Deadlift (60/40)
Core/Lower Back work.
Post time and weight to comments.
Monday, October 25, 2010
Tuesday 26/10/2010
Bent over Row practice and strength.
AMRAP 7 minutes of:
10 Overhead Squats (60kg/40kg)
10 Pushups (Hand Release)
Then for time 5 Rounds of:
20 Overhead Lunges (20/10)
20 Double Unders
Post time and weight to comments.
AMRAP 7 minutes of:
10 Overhead Squats (60kg/40kg)
10 Pushups (Hand Release)
Then for time 5 Rounds of:
20 Overhead Lunges (20/10)
20 Double Unders
Post time and weight to comments.
Monday 25/10/2010
Weighted Push-ups
8/8/8/8/8
4 rounds for time of:
400m run
25 Box Jumps
25 Thrusters (30/20)
Post time and weight to comments.
8/8/8/8/8
4 rounds for time of:
400m run
25 Box Jumps
25 Thrusters (30/20)
Post time and weight to comments.
Sunday, October 24, 2010
Friday, October 22, 2010
Saturday 23/10/2010
Skills work.
Pick a skill and work on it for 15 minutes.
5 Rounds for time:
7 Power Cleans (50/30)
14 Front squats (50/30)
Then Hill Run.
Post time and weight to comments.
Pick a skill and work on it for 15 minutes.
5 Rounds for time:
7 Power Cleans (50/30)
14 Front squats (50/30)
Then Hill Run.
Post time and weight to comments.
Wednesday, October 20, 2010
Thursday 21/10/2010
Good Mornings
4 * 15
100 Squats
3 Rounds for time of:
20 Push Press (30/20)
20 Sumo Deadlift High Pull(30/20)
20 Burpees
100 Squats
Post time and weight to comments.
4 * 15
100 Squats
3 Rounds for time of:
20 Push Press (30/20)
20 Sumo Deadlift High Pull(30/20)
20 Burpees
100 Squats
Post time and weight to comments.
Tuesday, October 19, 2010
Wednesday 20/10/2010
Max Deadlift.
3 Rounds for time of:
14 Hang Squat Clean (40/30)
14 V-Opens
14 Bent Over Row (40/30)
Hill Run
Post time and weight to comments.
3 Rounds for time of:
14 Hang Squat Clean (40/30)
14 V-Opens
14 Bent Over Row (40/30)
Hill Run
Post time and weight to comments.
Monday, October 18, 2010
Tuesday 19/10/2010
10 Rounds for time of:
10 Thrusters (40/30)
10 Pushups
10 Double unders
Accumulated plank time of 5:00 minutes.
Post time and weight to comments.
10 Thrusters (40/30)
10 Pushups
10 Double unders
Accumulated plank time of 5:00 minutes.
Post time and weight to comments.
Sunday, October 17, 2010
Monday 18/10/2010
Snatch Grip Deadlift
(5,5,5,5,5)
3 Rounds for time of:
15 Power Clean (60kg/40kg)
15 Burpees
100 Situps
Post time and weight to comments.
(5,5,5,5,5)
3 Rounds for time of:
15 Power Clean (60kg/40kg)
15 Burpees
100 Situps
Post time and weight to comments.
Thursday, October 14, 2010
Thursday 14/10/2010
Pullups/Ring Pulls for strength.
(5/5/5/5/5)
For time:
25 situps
50 double unders
25 situps
50 lunges
25 situps
50 burpees
25 situps
50 Pushups
25 situps
50 Squats
Post time to comments.
(5/5/5/5/5)
For time:
25 situps
50 double unders
25 situps
50 lunges
25 situps
50 burpees
25 situps
50 Pushups
25 situps
50 Squats
Post time to comments.
Wednesday, October 13, 2010
Wednesday 13/10/2010
30 Burpee buy in.
4 rounds for time of:
15 Thrusters 40/30
400m run
Core work.
Post time and weight to comments.
4 rounds for time of:
15 Thrusters 40/30
400m run
Core work.
Post time and weight to comments.
Monday, October 11, 2010
Tuesday 12/10/2010
Deadlift
(5,5,5,5,5)
AMRAP in 15 Minutes of:
5 Bent Over Row (80/50)
10 Pushups
15 Situps
20 Double Unders
Post time and weight to comments.
(5,5,5,5,5)
AMRAP in 15 Minutes of:
5 Bent Over Row (80/50)
10 Pushups
15 Situps
20 Double Unders
Post time and weight to comments.
Monday 11/10/2010
5 rounds for time of:
14 Burpees
7 Front Squats (60/40)
400m run.
Core work.
Post time and weight to comments.
14 Burpees
7 Front Squats (60/40)
400m run.
Core work.
Post time and weight to comments.
Friday, October 8, 2010
Friday 08/10/2010
10 Burpees
200m Run
10 Burpees
400m Run
10 Burpees
600m Run
10 Burpees
400m Run
10 Burpees
200m Run
10 Burpees
Post time to comments.
200m Run
10 Burpees
400m Run
10 Burpees
600m Run
10 Burpees
400m Run
10 Burpees
200m Run
10 Burpees
Post time to comments.
Thursday, October 7, 2010
Friday 08/10/2010
Strict Pullups
(5,5,5,5,5)
AMRAP in 8 minutes of:
6 Burpees
8 Situps
10 Pistols
6 Minutes to work out Max Power Clean and Jerk.
Post time and weight to comments.
(5,5,5,5,5)
AMRAP in 8 minutes of:
6 Burpees
8 Situps
10 Pistols
6 Minutes to work out Max Power Clean and Jerk.
Post time and weight to comments.
Tuesday, October 5, 2010
Wednesday 06/10/2010
Front Squat
(8,8,8,8,8)
15/12/9/6/3 for time of:
Push Press 50/30kg
OverHead Lunge 20/10
Then 3 rounds of:
25 Box Jumps
400m Run
Rest as required between rounds.
Post time and and weight to comments.
(8,8,8,8,8)
15/12/9/6/3 for time of:
Push Press 50/30kg
OverHead Lunge 20/10
Then 3 rounds of:
25 Box Jumps
400m Run
Rest as required between rounds.
Post time and and weight to comments.
Monday, October 4, 2010
Tuesday 05/10/2010
Bent Over Row
(5,5,5,5,5)
AMRAP 20mins
7 Push Press (50/30)
7 Burpees
7 Box Jumps
Hill Run
Post time and weight to comments.
(5,5,5,5,5)
AMRAP 20mins
7 Push Press (50/30)
7 Burpees
7 Box Jumps
Hill Run
Post time and weight to comments.
Saturday, October 2, 2010
Sunday 03/10/2010
4 Rounds for time of:
400m Run
15 Pushups
15 Box Jumps (60cm/45cm)
Post time to comments.
400m Run
15 Pushups
15 Box Jumps (60cm/45cm)
Post time to comments.
Friday, October 1, 2010
Thursday, September 30, 2010
Wednesday, September 29, 2010
Thursday 30/09/2010
OverHead Squat Practice.
For Time:
4 Burpees on the minute every minute.
20 Thrusters (40kg)
20 Sumo Deadlift High Pull
20 Push Press
20 OverHead Squats
Your Choice.
Hanging Core work/Strict chinups
For Time:
4 Burpees on the minute every minute.
20 Thrusters (40kg)
20 Sumo Deadlift High Pull
20 Push Press
20 OverHead Squats
Your Choice.
Hanging Core work/Strict chinups
Wednesday 29/09/2010
Good Mornings
5 * 8
10 Rounds for time of:
10 Bent over Row (40/25)
10 Push Press (40/25)
10 Box Jumps
L-Sits
Post time and weight to comments.
5 * 8
10 Rounds for time of:
10 Bent over Row (40/25)
10 Push Press (40/25)
10 Box Jumps
L-Sits
Post time and weight to comments.
Monday, September 27, 2010
Tuesday 28/09/2010
Strict Pullups
5/5/5/5/5
50 Box Jumps for time.
10 Rounds for time of:
15 Deadlift (60/35)
15 Pushups
Post time and weight to comments.
5/5/5/5/5
50 Box Jumps for time.
10 Rounds for time of:
15 Deadlift (60/35)
15 Pushups
Post time and weight to comments.
Sunday, September 26, 2010
Monday 27/09/2010
Strict Press
(5,5,5,5,5)
400m Run
50 Squats
25 Push-Ups (release hands at bottom)
40 Squats
20 Push-Ups
30 Squats
15 Push-ups
20 Squats
10 Push-Ups
10 Squats
5 Push-Ups
400m Run
Post time and weight to comments.
(5,5,5,5,5)
400m Run
50 Squats
25 Push-Ups (release hands at bottom)
40 Squats
20 Push-Ups
30 Squats
15 Push-ups
20 Squats
10 Push-Ups
10 Squats
5 Push-Ups
400m Run
Post time and weight to comments.
Friday, September 24, 2010
Saturday 25/09/2010
Handstand practice/handstand push-up
5 * 30 seconds/ 5 * 5 reps
200 skips
2 chinups
10 Clean (60/35)
2 chinups
8 clean
2 chinups
6 clean
2 chinups
4 clean
2 chinups
2 clean
200 skips
Post time and weight to comments.
5 * 30 seconds/ 5 * 5 reps
200 skips
2 chinups
10 Clean (60/35)
2 chinups
8 clean
2 chinups
6 clean
2 chinups
4 clean
2 chinups
2 clean
200 skips
Post time and weight to comments.
Wednesday, September 22, 2010
Thursday 23/09/2010
OverHead Squat Practice/Strength
(5,5,5,5,5)
Then for time:
30 Thrusters (40kg/25kg)
10,9,8,7,6,5,4,3,2,1 of:
Pushups (release hands)
Hang Clean and Press (40/25)
30 Thrusters
30 Knees to elbows.
Post time and weight to comments.
(5,5,5,5,5)
Then for time:
30 Thrusters (40kg/25kg)
10,9,8,7,6,5,4,3,2,1 of:
Pushups (release hands)
Hang Clean and Press (40/25)
30 Thrusters
30 Knees to elbows.
Post time and weight to comments.
Wednesday 22/09/2010
Death by Power Clean.
Perform a power clean on the 1st minute, 2 on the second, 3 on the third and so on until you physically can't make it or run out of time to complete your reps in the minutes.
(50/30)
21/15/9
Pushups
V-Opens
Post time and weight to comments.
Perform a power clean on the 1st minute, 2 on the second, 3 on the third and so on until you physically can't make it or run out of time to complete your reps in the minutes.
(50/30)
21/15/9
Pushups
V-Opens
Post time and weight to comments.
Tuesday, September 21, 2010
Tuesday 21/09/2010
Good Mornings
(5,5,5,5,5)
50 Box Jumps
5 Rounds of:
5 Power Cleans (60/35)
10 Over Head Lunges
15 Situps
50 Box Jumps
Core work:
30 Knees to Elbows
Post time and weight to comments.
(5,5,5,5,5)
50 Box Jumps
5 Rounds of:
5 Power Cleans (60/35)
10 Over Head Lunges
15 Situps
50 Box Jumps
Core work:
30 Knees to Elbows
Post time and weight to comments.
Monday, September 20, 2010
Monday 20/09/2010
Push Jerk Practice.
(4,4,4,4,4)
AMRAP in 15 minutes of:
15 Push Press (30/20)
12 Bent Over Row (30/20)
9 Lateral Jumps
If you put the bar down mid reps, you have to do a hill run.
L-Sits practice.
Post time and weight to comments.
(4,4,4,4,4)
AMRAP in 15 minutes of:
15 Push Press (30/20)
12 Bent Over Row (30/20)
9 Lateral Jumps
If you put the bar down mid reps, you have to do a hill run.
L-Sits practice.
Post time and weight to comments.
Friday, September 17, 2010
Saturday 18/09/2010
Strength
Strict Pullups (5,5,5,5,5)
Skills:
Double Unders
Push Jerk
Workout:
21/15/9
Deadlift (60/30)
Knees To Elbows
Pushups
Post time and weight to comments.
Strict Pullups (5,5,5,5,5)
Skills:
Double Unders
Push Jerk
Workout:
21/15/9
Deadlift (60/30)
Knees To Elbows
Pushups
Post time and weight to comments.
Wednesday, September 15, 2010
Thursday 16/09/2010
Power Clean
(5,5,5,5,5)
Then for time:
50 Sandbag Squats
21/18/15/12/9/6/3
Sumo Deadlift High Pull (30/20)
Push Press (30/20)
Post time and weight to comments.
(5,5,5,5,5)
Then for time:
50 Sandbag Squats
21/18/15/12/9/6/3
Sumo Deadlift High Pull (30/20)
Push Press (30/20)
Post time and weight to comments.
Wednesday 15/09/2010
Weighted pushups
4*8
7 minute cap.
21/15/9
Pushup
Push press
Situp
30 second rest
4 minute time cap.
12/9/6/3
Burpee
Sumo deadlift high pull
Post time and weights to comments.
4*8
7 minute cap.
21/15/9
Pushup
Push press
Situp
30 second rest
4 minute time cap.
12/9/6/3
Burpee
Sumo deadlift high pull
Post time and weights to comments.
Monday, September 13, 2010
Tuesday 14/09/2010
Weighted Pushups
4*8
5 Rounds for time of:
20 Overhead Lunges (20kg/10kg plate)
15 Plate Floor Wipers (20/10)
10 Hang Clean (50/30)
Post time and weight to comments.
4*8
5 Rounds for time of:
20 Overhead Lunges (20kg/10kg plate)
15 Plate Floor Wipers (20/10)
10 Hang Clean (50/30)
Post time and weight to comments.
Sunday, September 12, 2010
Monday 13/09/2010
Skills Warm up.
3 * 10
Squat-Front Squat-Overhead Squat
Situp
Pushup
AMRAP in 20 minutes of:
10 Squat Clean (60/40)
10 Bent Over Row (60/40)
10 Box Jumps
3 Garage Descents
Post time and weight to comments.
3 * 10
Squat-Front Squat-Overhead Squat
Situp
Pushup
AMRAP in 20 minutes of:
10 Squat Clean (60/40)
10 Bent Over Row (60/40)
10 Box Jumps
3 Garage Descents
Post time and weight to comments.
Friday, September 10, 2010
Wednesday, September 8, 2010
Thursday 09/09/2010
4 Rounds for time:
30 Alt' OverHead Lunges (20/10)
15 Thrusters (40/25)
40 Double Unders (120 skips)
15 Thrusters
30 Alt' Overhead Lunges
20 V-Opens
Core Work.
Post time and weight to comments.
30 Alt' OverHead Lunges (20/10)
15 Thrusters (40/25)
40 Double Unders (120 skips)
15 Thrusters
30 Alt' Overhead Lunges
20 V-Opens
Core Work.
Post time and weight to comments.
Tuesday, September 7, 2010
Wednesday 08/09/2010
3 * 400m Run for time.
5 Rounds for time of:
15 Hang Snatch (30kg/20kg)
15 Over Head Squat (30kg/20kg)
30 Pushups
30 V-Opens
Post time and weight to comments.
5 Rounds for time of:
15 Hang Snatch (30kg/20kg)
15 Over Head Squat (30kg/20kg)
30 Pushups
30 V-Opens
Post time and weight to comments.
Monday, September 6, 2010
Tuesday 07/09/2010
Turkish Get Up Practice.
21/15/9
Burpees
V-Opens
5 Minute Rest
9/15/21
Deadlift (60/35)
Pushups
Post times and weight to comments.
21/15/9
Burpees
V-Opens
5 Minute Rest
9/15/21
Deadlift (60/35)
Pushups
Post times and weight to comments.
Sunday, September 5, 2010
Monday 06/09/2010
100 squats for time.
AMRAP in 15 minutes.
9 Deadlift (50/30)
7 Hang Clean (50/30)
5 Push Press (50/30)
100 Open V's
Post time and weight to comments.
AMRAP in 15 minutes.
9 Deadlift (50/30)
7 Hang Clean (50/30)
5 Push Press (50/30)
100 Open V's
Post time and weight to comments.
Saturday, September 4, 2010
Saturday 04/09/2010
OPEN DAY!!!
First Open Day for this september block. Come in and work on those skills you can't quite get the hang of, or try your hand at some new ones.
Workout Option 1.
AMRAP 15 minutes:
9 Deadlift (60/40)
7 Power Clean (60/40)
5 Push Press (60/40)
Workout Option 2:
18/15/12/9/6/3
Burpee Box Jumps
Pushups
Squats
Post time and weight to comments.
First Open Day for this september block. Come in and work on those skills you can't quite get the hang of, or try your hand at some new ones.
Workout Option 1.
AMRAP 15 minutes:
9 Deadlift (60/40)
7 Power Clean (60/40)
5 Push Press (60/40)
Workout Option 2:
18/15/12/9/6/3
Burpee Box Jumps
Pushups
Squats
Post time and weight to comments.
Thursday, September 2, 2010
Wednesday, September 1, 2010
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.
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.
Tuesday, August 31, 2010
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.
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.
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.
Sunday, August 29, 2010
Monday 30/08/2010
(a) V-Sits
(b) 100 Squats
100 situps
100 pushups
(c) Overhead Squat Practice/Snatch practice
Post time and weight to comments.
(b) 100 Squats
100 situps
100 pushups
(c) Overhead Squat Practice/Snatch practice
Post time and weight to comments.
Friday, August 27, 2010
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.
Rest Day.
Stretch, Recover, Go for a relaxing swim but find a way to chill out.
Thursday, August 26, 2010
Wednesday, August 25, 2010
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.
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.
Tuesday, August 24, 2010
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.
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.
Monday, August 23, 2010
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.
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
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, August 21, 2010
Thursday, August 19, 2010
Wednesday, August 18, 2010
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
(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
Tuesday, August 17, 2010
Wednesday 18/08/2010
Yesterdays workout was so awesome, I've decided to run it again today. Enjoy.
Post time and weight to comments.
Post time and weight to comments.
Monday, August 16, 2010
Tuesday 17/08/2010
Front Squat
(5,5,5,5,5)
3 Attempts at max situps in 1 minute.
7 Minute Cap:
21/15/9
Push Press (40/20)
Situps
Double Under (*3 Skips)
30 Second Rest
7 Minute Cap
3 Rounds of:
10 Pistols
20 Deadlifts
30 Second Rest
7 Minute cap
15 Bent Over Row
15 Burpees
12 Bent Over Row
12 Burpees
9 Bent Over Row
9 Burpees
Post Time and weight to comments.
(5,5,5,5,5)
3 Attempts at max situps in 1 minute.
7 Minute Cap:
21/15/9
Push Press (40/20)
Situps
Double Under (*3 Skips)
30 Second Rest
7 Minute Cap
3 Rounds of:
10 Pistols
20 Deadlifts
30 Second Rest
7 Minute cap
15 Bent Over Row
15 Burpees
12 Bent Over Row
12 Burpees
9 Bent Over Row
9 Burpees
Post Time and weight to comments.
Monday 16/08/2010
Power Clean
(5,5,5,5,5)
50 Bent over row at 1/2 bodyweight.
Then 3 rounds for time of:
21 Deadlift (bodyweight)
12 Box Jumps
5 Driveway Descents
Post time and weight to comments.
(5,5,5,5,5)
50 Bent over row at 1/2 bodyweight.
Then 3 rounds for time of:
21 Deadlift (bodyweight)
12 Box Jumps
5 Driveway Descents
Post time and weight to comments.
Sunday, August 15, 2010
Saturday, August 14, 2010
Thursday, August 12, 2010
Wednesday, August 11, 2010
Thursday 12/08/2010
10 Minutes double under practice.
50 Tyre Flips for time.
As Many Rounds As Possible (AMRAP) in 15 Minutes of:
5 Power Clean and Jerk (40/25)
10 Pushups (release hand)
15 Squats
Post time and weight to comments.
50 Tyre Flips for time.
As Many Rounds As Possible (AMRAP) in 15 Minutes of:
5 Power Clean and Jerk (40/25)
10 Pushups (release hand)
15 Squats
Post time and weight to comments.
Tuesday, August 10, 2010
Wednesday 11/08/2010
Power Clean
(5,5,5,5,5)
50 Double Unders (*3 skips)
10 Rounds of:
8 Front Squat (60/40)
8 Burpees
50 Double Unders (*3 skips)
Post time and weight to comments.
(5,5,5,5,5)
50 Double Unders (*3 skips)
10 Rounds of:
8 Front Squat (60/40)
8 Burpees
50 Double Unders (*3 skips)
Post time and weight to comments.
Monday, August 9, 2010
Tuesday 10/08/2010
Thruster
(5,5,5,5,5)
(A) 5 Rounds of:
5 Burpees
10 Pushups
15 Squats
Then:
(B)3 Rounds of:
20 Single arm Thrusters (10 each side at 20/10)
3 Driveway descents
Then:
(C)50 Situps
Post total time and weight to comments.
(5,5,5,5,5)
(A) 5 Rounds of:
5 Burpees
10 Pushups
15 Squats
Then:
(B)3 Rounds of:
20 Single arm Thrusters (10 each side at 20/10)
3 Driveway descents
Then:
(C)50 Situps
Post total time and weight to comments.
Sunday, August 8, 2010
Monday 09/08/2010
Deadlift
(5,5,5,5,5)
50 Squats
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/20)
Situps
50 Squats
Tabata Situps (8 rounds)
Post time and weight to comments.
(5,5,5,5,5)
50 Squats
10,9,8,7,6,5,4,3,2,1 of:
Push Press (40/20)
Situps
50 Squats
Tabata Situps (8 rounds)
Post time and weight to comments.
Saturday, August 7, 2010
Thursday, August 5, 2010
Friday 06/08/2010
"Cindy"
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Post time to comments.
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Post time to comments.
Wednesday, August 4, 2010
05/08/2010
Over Head Squat
(5,5,5,5,5)
Use the same bar for each exercise.
21 Sumo Deadlift High Pull (40kg/30kg)
12 Snatch grip Deadlift
30 Bent Over Row
21 Sumo Deadlift High Pull
12 Snatch grip Deadlift
20 Bent Over Row
21 Sumo Deadlift High Pull
12 Snatch grip Deadlift
10 Bent Over Row
Post time and weight to comments.
(5,5,5,5,5)
Use the same bar for each exercise.
21 Sumo Deadlift High Pull (40kg/30kg)
12 Snatch grip Deadlift
30 Bent Over Row
21 Sumo Deadlift High Pull
12 Snatch grip Deadlift
20 Bent Over Row
21 Sumo Deadlift High Pull
12 Snatch grip Deadlift
10 Bent Over Row
Post time and weight to comments.
Tuesday, August 3, 2010
Wednesday 04/08/2010
Clean and Jerk
(5,5,5,5,5)
For time:
1 Hill Run
Then 21/15/9
Front Squat (40kg/30kg)
Push Press (40kg/30Kg)
Pushups (Hand Release at bottom)
1 Hill Run
Post time and weight to comments.
(5,5,5,5,5)
For time:
1 Hill Run
Then 21/15/9
Front Squat (40kg/30kg)
Push Press (40kg/30Kg)
Pushups (Hand Release at bottom)
1 Hill Run
Post time and weight to comments.
Monday, August 2, 2010
Tuesday 03/08/2010
Strict Press
(5,5,5,5,5)
Then:
50 Tyre Jumps
50 Pushups (release hands at bottom)
50 Squats
50 Bent over row
50 Double Unders (*3 skips)
50 Leg Raises
Post time and weight to comments.
(5,5,5,5,5)
Then:
50 Tyre Jumps
50 Pushups (release hands at bottom)
50 Squats
50 Bent over row
50 Double Unders (*3 skips)
50 Leg Raises
Post time and weight to comments.
Sunday, August 1, 2010
Monday 02/08/2010
Deadlift
(5,5,5,5,5)
30 Pistols
Then 21/15/9 of:
Pushups (Hand Release at Bottom)
Tyre Jumps
Thrusters (40/30)
30 Pistols.
Post time and weight to comments.
(5,5,5,5,5)
30 Pistols
Then 21/15/9 of:
Pushups (Hand Release at Bottom)
Tyre Jumps
Thrusters (40/30)
30 Pistols.
Post time and weight to comments.
Friday, July 30, 2010
Thursday, July 29, 2010
Friday 30/07/2010
Use today to work out your Maximum 1 Rep deadlift.
Set this as a benchmark for yourself to beat.
Post weight to comments.
Set this as a benchmark for yourself to beat.
Post weight to comments.
Wednesday, July 28, 2010
Thursday 29/07/2010
Power Clean Practice
(5,5,5,5,5)
Max Burpees in 3 Minutes.
Death by Thruster. (40/30)
Perform Thruster on the minute. 2 on the second minute. 3 on the 3rd minute until you are unable to complete sets reps for set time.
Post time and weight to comments.
(5,5,5,5,5)
Max Burpees in 3 Minutes.
Death by Thruster. (40/30)
Perform Thruster on the minute. 2 on the second minute. 3 on the 3rd minute until you are unable to complete sets reps for set time.
Post time and weight to comments.
Tuesday, July 27, 2010
Wednesday 28/07/2010
Clean Skills and Strength.
(5,5,5,5,5)
100 Double Unders (*3 Skips)
24 Thrusters (40kg/30kg)
6 Burpees
18 Thrusters
12 Burpees
12 Thrusters
18 Burpees
6 Thrusters
24 Burpees
100 Double Unders
Post time and weight to comments.
(5,5,5,5,5)
100 Double Unders (*3 Skips)
24 Thrusters (40kg/30kg)
6 Burpees
18 Thrusters
12 Burpees
12 Thrusters
18 Burpees
6 Thrusters
24 Burpees
100 Double Unders
Post time and weight to comments.
Monday, July 26, 2010
Tuesday 27/07/2010
Push Press
(5,5,5,5,5)
For time:
Flip tyre up drive
Then:
21/15/9
Tyre Squat Jumps
Deadlift (60/30)
50 Double Unders
Post time and weight to comments.
(5,5,5,5,5)
For time:
Flip tyre up drive
Then:
21/15/9
Tyre Squat Jumps
Deadlift (60/30)
50 Double Unders
Post time and weight to comments.
Sunday, July 25, 2010
Monday 26/07/2010
Overhead Squat Practice.
(5,5,5,5,5)
"400"
25 Burpess
50 Pushups
50 Front Squats (20/10)
50 Push Press (20/10)
50 Situps
50 Thrusters (20/10)
50 Tyre Flips
50 Tyre Jumps
25 Burpees
Post time and weight to comments.
(5,5,5,5,5)
"400"
25 Burpess
50 Pushups
50 Front Squats (20/10)
50 Push Press (20/10)
50 Situps
50 Thrusters (20/10)
50 Tyre Flips
50 Tyre Jumps
25 Burpees
Post time and weight to comments.
Friday, July 23, 2010
Saturday 24/07/2010
Overhead Squat Practice.
(5,5,5,5,5)
"400"
25 Burpess
50 Pushups
50 Front Squats (20/10)
50 Push Press (20/10)
50 Situps
50 Thrusters (20/10)
50 Tyre Flips
50 Tyre Jumps
25 Burpees
Post time and weight to comments.
(5,5,5,5,5)
"400"
25 Burpess
50 Pushups
50 Front Squats (20/10)
50 Push Press (20/10)
50 Situps
50 Thrusters (20/10)
50 Tyre Flips
50 Tyre Jumps
25 Burpees
Post time and weight to comments.
Thursday, July 22, 2010
Wednesday, July 21, 2010
Thursday 22/07/2010
Snatch Practice.
5 rounds for time of:
5 Deadlift (100/60)
10 Burpees
5 minute rest
Then 10,9,8,7,6,5,4,3,2,1 of:
Squats
Pushups
Post time and weight to comments.
5 rounds for time of:
5 Deadlift (100/60)
10 Burpees
5 minute rest
Then 10,9,8,7,6,5,4,3,2,1 of:
Squats
Pushups
Post time and weight to comments.
Tuesday, July 20, 2010
Wednesday 21/07/2010
Power Clean
(5,5,5,5,5)
20 Burpees Buy In
4 Rounds for time of:
21 Front Squats (40/20)
12 Push Press (40/20)
21 Deadlifts (40/20)
12 Bent over Rows (40/20)
20 Burpees to Finish.
Post time and weight to comments.
(5,5,5,5,5)
20 Burpees Buy In
4 Rounds for time of:
21 Front Squats (40/20)
12 Push Press (40/20)
21 Deadlifts (40/20)
12 Bent over Rows (40/20)
20 Burpees to Finish.
Post time and weight to comments.
Monday, July 19, 2010
Tuesday 20/07/2010
Front Squat Work and Practice.
10 Burpees
20 Single right arm thrusters (20/10)
50 Double Unders (150 skips)
30 Pushups
40 Jumping Lunges
50 Double Unders (150 Skips)
50 Situps
50 Double Unders (150 Skips
40 Jumping Lunges
30 Pushups
50 Double Unders (150 Skips)
20 Single left arm thrusters (20/10)
10 Burpees
Post time and weight to comments.
10 Burpees
20 Single right arm thrusters (20/10)
50 Double Unders (150 skips)
30 Pushups
40 Jumping Lunges
50 Double Unders (150 Skips)
50 Situps
50 Double Unders (150 Skips
40 Jumping Lunges
30 Pushups
50 Double Unders (150 Skips)
20 Single left arm thrusters (20/10)
10 Burpees
Post time and weight to comments.
Sunday, July 18, 2010
Monday 19/07/2010
Balance work. Coordination and skills.
100 double unders (300 skips)
10,9,8,7,6,5,4,3,2,1 of:
Pushups
Squats
100 double unders (300 skips)
Core control and work.
Post time and weight to comments.
100 double unders (300 skips)
10,9,8,7,6,5,4,3,2,1 of:
Pushups
Squats
100 double unders (300 skips)
Core control and work.
Post time and weight to comments.
Friday, July 16, 2010
Thursday, July 15, 2010
Friday 15/07/2010
Find a playground or something you can hang off.
5 rounds for time of:
30 Squats
20 Pushups
10 Knees to Elbows
Post time to comments.
5 rounds for time of:
30 Squats
20 Pushups
10 Knees to Elbows
Post time to comments.
Wednesday, July 14, 2010
Thursday 15/07/2010
Bent over Row
(5,5,5,5,5)
4 rounds of:
21 Sumo Deadlift High Pull (30kg/20kg)
15 Squats
9 Burpee Stick Jumps
Roll outs for core strength to finish.
Post time and weight to comments.
(5,5,5,5,5)
4 rounds of:
21 Sumo Deadlift High Pull (30kg/20kg)
15 Squats
9 Burpee Stick Jumps
Roll outs for core strength to finish.
Post time and weight to comments.
Wednesday 14/07/2010
Snatch technique and Skills.
Max Burpees in 3 minutes.
100 Double Under Buy in (or 300 skips)
15 Overhead Squats (40kg/20kg)
3 Bent over row (40/20)
12 Overhead Squats
6 Bent over row
9 Overhead Squats
9 Bent over Row
6 Overhead Squats
12 Bent over row
3 Overhead Squats
15 Bent over row
Post time and weight to comments.
Max Burpees in 3 minutes.
100 Double Under Buy in (or 300 skips)
15 Overhead Squats (40kg/20kg)
3 Bent over row (40/20)
12 Overhead Squats
6 Bent over row
9 Overhead Squats
9 Bent over Row
6 Overhead Squats
12 Bent over row
3 Overhead Squats
15 Bent over row
Post time and weight to comments.
Monday, July 12, 2010
Tuesday 13/07/2010
Deadlift skills and strength
(5,5,5,5,5)
3 Minute Max Pushups
3 Rounds of:
30 Situps
30 Squats
30 Push Press
90 Skips
Post time and weight to comments.
(5,5,5,5,5)
3 Minute Max Pushups
3 Rounds of:
30 Situps
30 Squats
30 Push Press
90 Skips
Post time and weight to comments.
Sunday, July 11, 2010
Monday 12/07/2010
Push Press Skills work and strength.
(5,5,5,5,5)
5 Rounds for time of:
30 Jumping Lunges
20 Pushups (Scale up to clapping if required)
10 Thrusters (squat press @ 40kg for men 20kg for Women)
Post time and weight to comments.
(5,5,5,5,5)
5 Rounds for time of:
30 Jumping Lunges
20 Pushups (Scale up to clapping if required)
10 Thrusters (squat press @ 40kg for men 20kg for Women)
Post time and weight to comments.
Friday, July 9, 2010
Saturday 10/07/2010
Front Squat Practice.
3 Min Max Situps
21/15/9 of
70kg Deadlift
25kg plate should to overhead
Situps
10 burpees
Post time and weight to comments.
3 Min Max Situps
21/15/9 of
70kg Deadlift
25kg plate should to overhead
Situps
10 burpees
Post time and weight to comments.
Thursday, July 8, 2010
Wednesday, July 7, 2010
Thursday 08/07/2010
Over head squat practice.
3 min max pushups
50 mountain climbers
40 squats
30 pushups
20 situps
10 burpees
20 situps
30 pushups
40 squats
50 mountain climbers
Post time and reps to comments.
3 min max pushups
50 mountain climbers
40 squats
30 pushups
20 situps
10 burpees
20 situps
30 pushups
40 squats
50 mountain climbers
Post time and reps to comments.
Tuesday, July 6, 2010
Wednesday 07/07/2010
Power Clean Skills work.
Power Clean 5,5,5,5,5.
Then 5 Rounds of:
15 Bent over Row (40/20)
12 Front Squat (40/20)
9 Push Press (40/20)
30 Double Unders (90 skips)
Post time and weight to comments.
Power Clean 5,5,5,5,5.
Then 5 Rounds of:
15 Bent over Row (40/20)
12 Front Squat (40/20)
9 Push Press (40/20)
30 Double Unders (90 skips)
Post time and weight to comments.
Monday, July 5, 2010
Tuesday 06/07/2010
AMRAP IN 15 MINUTES OF:
25 Squats
15 Push Press (40/20)
5 Burpee stick jumps
Post time and weight to comments.
25 Squats
15 Push Press (40/20)
5 Burpee stick jumps
Post time and weight to comments.
Sunday, July 4, 2010
Saturday, July 3, 2010
Saturday 03/07/2010
5*400m Run. Rest between run as required.
100 Pushups for time.
Post time to comments.
100 Pushups for time.
Post time to comments.
Thursday, July 1, 2010
Friday 02/07/2010
5 rounds for time of:
5 Deadlift (100/60)
10 Burpees
Post time and weight to comments.
5 Deadlift (100/60)
10 Burpees
Post time and weight to comments.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Wednesday 30/06/2010
5 Rounds:
12 Bent over Row (60/30)
18 Knees to Elbows
24 Box Jumps
Post time and weight to comments.
12 Bent over Row (60/30)
18 Knees to Elbows
24 Box Jumps
Post time and weight to comments.
Monday, June 28, 2010
Tuesday 29/06/2010
Death by Thruster.
Perform 1 Thruster on the minute and add an additional thruster for every minute. (2 for 2 minutes, 3 for 3 minutes etc) Workout ends when you cannot complete the round.
Weight: 40kg.
Post round and weight to comments.
Perform 1 Thruster on the minute and add an additional thruster for every minute. (2 for 2 minutes, 3 for 3 minutes etc) Workout ends when you cannot complete the round.
Weight: 40kg.
Post round and weight to comments.
Sunday, June 27, 2010
Saturday, June 26, 2010
Saturday 26/06/2010
Bench Press 3,3,3,3,3.
Then 3 rounds of:
12 thrusters (40/25)
15 Toes to bar
1 minute of burpees
Post time and weight to comments.
Then 3 rounds of:
12 thrusters (40/25)
15 Toes to bar
1 minute of burpees
Post time and weight to comments.
Thursday, June 24, 2010
Friday 25/06/2010
Warm up with 1km Run.
Then 15/12/9 of:
Deadlift (100kg/60)
Renegades (Pushup with a dumbells, If unsure ask me (20/12.5)
500m Row
Post time and weight to comments.
Then 15/12/9 of:
Deadlift (100kg/60)
Renegades (Pushup with a dumbells, If unsure ask me (20/12.5)
500m Row
Post time and weight to comments.
Wednesday, June 23, 2010
Thursday 24/06/2010
Warm up with Inch Worm and Lunges.
Then 5 rounds of:
21 Dumbell swings (20/12.5)
12 Bent Over Rows (50/30)
400m Run.
If you're unsure of the workout, please call me and talk to me about it.
Post time and weight to comments.
Then 5 rounds of:
21 Dumbell swings (20/12.5)
12 Bent Over Rows (50/30)
400m Run.
If you're unsure of the workout, please call me and talk to me about it.
Post time and weight to comments.
Monday, June 21, 2010
Tuesday 22/06/2010
warm up with some sqauts and light strict press.
800m Run
50 Thrusters (40/20)
800m Run
Post time and weight to comments.
800m Run
50 Thrusters (40/20)
800m Run
Post time and weight to comments.
Sunday, June 20, 2010
Monday 21/06/2010
800m Run to warm up. Just a jog.
Then 21,15,9 of:
Strict Press (40/20)
Chinups
Situps
Post time and weight to comments.
Then 21,15,9 of:
Strict Press (40/20)
Chinups
Situps
Post time and weight to comments.
Saturday, June 19, 2010
Friday, June 18, 2010
Saturday 19/06/2010
30,20,10 of:
Bench Press 1/2 bodyweight
Walking Lunge (10kg/5kg overhead)
Dumbell shoulder press (15/5)
Post time and weight to comments.
Bench Press 1/2 bodyweight
Walking Lunge (10kg/5kg overhead)
Dumbell shoulder press (15/5)
Post time and weight to comments.
Friday 18/06/2010
Back Squat 1
Strict Press 1
Deadlift 1
Work out your max lift for each of those exercises in that order. Strict press is a shoulder press with no additional movement.
Post weight to comments.
Strict Press 1
Deadlift 1
Work out your max lift for each of those exercises in that order. Strict press is a shoulder press with no additional movement.
Post weight to comments.
Thursday, June 17, 2010
Thursday 17/06/2010
5*400m runs. Rest between runs as required.
75 Situps
75 Pushups
75 Squats
Post time to comments.
75 Situps
75 Pushups
75 Squats
Post time to comments.
Tuesday, June 15, 2010
Wednesday 16/06/2010
Squats 5,5,5,5,5.
50 Walking Lunge
50 Pushups
1600m Run
50 Pushups
50m Walking Lunges
Post time and weight to comments.
50 Walking Lunge
50 Pushups
1600m Run
50 Pushups
50m Walking Lunges
Post time and weight to comments.
Monday, June 14, 2010
Monday 14/06/2010
Warm up with squats and walk outs.
Then 3 rounds of:
30 Deadlift (80/50)
30 Thrusters (30/15)
Post time and weight to comments.
Then 3 rounds of:
30 Deadlift (80/50)
30 Thrusters (30/15)
Post time and weight to comments.
Sunday, June 13, 2010
Friday, June 11, 2010
Saturday 12/06/2010
800m Run
30 Pullups
15 Overhead Squats (60/40)
800m Run
15 Overhead Squats
30 Pullups
800m Run
Post time and weight to comments.
30 Pullups
15 Overhead Squats (60/40)
800m Run
15 Overhead Squats
30 Pullups
800m Run
Post time and weight to comments.
Tuesday, June 8, 2010
Wednesday 09/06/2010
Warm up with pushups and squats.
Then 5 rounds of:
21 Back squats (40/20)
15 Dips
9 Toes to bar
400m run
Post time and weight to comments. If you have any questions. Message me.
Then 5 rounds of:
21 Back squats (40/20)
15 Dips
9 Toes to bar
400m run
Post time and weight to comments. If you have any questions. Message me.
Monday, June 7, 2010
Tuesday 08/06/2010
Warm up with some rowing and squats.
Then 21,15,9 of:
Deadlift 60(40)
Hang Clean 60(40)
Knees to Elbows
If you are unsure of the movement call me or organise an appointment with me.
Post time and weight to comments.
Then 21,15,9 of:
Deadlift 60(40)
Hang Clean 60(40)
Knees to Elbows
If you are unsure of the movement call me or organise an appointment with me.
Post time and weight to comments.
Sunday, June 6, 2010
Friday, June 4, 2010
Thursday, June 3, 2010
Friday 04/06/2010
Warm up on rower.
500m Run
30 Box Jump
30 Walking Lunge
30 Squats
1000m run
30 Pushups
30 Push Press (30/15)
30 Dumbell Swings (if you're not confident in the swinging action do situps and ask me to teach you)
500m Run
Post time and weight to comments.
500m Run
30 Box Jump
30 Walking Lunge
30 Squats
1000m run
30 Pushups
30 Push Press (30/15)
30 Dumbell Swings (if you're not confident in the swinging action do situps and ask me to teach you)
500m Run
Post time and weight to comments.
Wednesday, June 2, 2010
Tuesday, June 1, 2010
Wednesday 02/06/2010
1600m run
5 rounds of:
20 pushups
40 walking lunges
1600m run
post time to comments.
5 rounds of:
20 pushups
40 walking lunges
1600m run
post time to comments.
Monday, May 31, 2010
Tuesday 01/06/2010
Pinch and a Punch for the first day of the month.
Shoulder strict press. 5,5,5,5,5.
Then 5 rounds of:
10 burpees
10 situps
Post time and weight to comments.
Shoulder strict press. 5,5,5,5,5.
Then 5 rounds of:
10 burpees
10 situps
Post time and weight to comments.
Sunday, May 30, 2010
Monday 31/05/2010
Warm up with a jog for 10 minutes then:
100 chinups or body weight row (lying under fixed bar)
200 pushups
300 squats
Partition as you like. for example 5/10/15 and do rounds of the exercises.
Post time to comments.
100 chinups or body weight row (lying under fixed bar)
200 pushups
300 squats
Partition as you like. for example 5/10/15 and do rounds of the exercises.
Post time to comments.
Saturday, May 29, 2010
Friday, May 28, 2010
Saturday 29/05/2010
Warm up with a row for 10 minutes. Set a pace and keep it.
Then 5 rounds of:
5 Deadlift (choose a suitably heavy weight)
10 Burpees
Post time and weight to comments.
Then 5 rounds of:
5 Deadlift (choose a suitably heavy weight)
10 Burpees
Post time and weight to comments.
Thursday, May 27, 2010
Wednesday, May 26, 2010
Thursday 27/05/2010
5 minute walk to warm up.
30 burpees (slow them down and accentuate the movement)
Then:
10,9,8,7,6,5,4,3,2,1 of
Deadlift (80kg men/45kg women)
Knees to Elbows
Post time and weight to comments.
30 burpees (slow them down and accentuate the movement)
Then:
10,9,8,7,6,5,4,3,2,1 of
Deadlift (80kg men/45kg women)
Knees to Elbows
Post time and weight to comments.
Tuesday, May 25, 2010
Wednesday 26/05/2010
Warm up for 10 minutes.
Then:
400m run
20 Thrusters (40kg/25)
20 Pullups (assisted if needed)
800m run
50 Pushups
800m run
20 Pullups
20 Thrusters
400m run
Post time and Weight to comments.
Then:
400m run
20 Thrusters (40kg/25)
20 Pullups (assisted if needed)
800m run
50 Pushups
800m run
20 Pullups
20 Thrusters
400m run
Post time and Weight to comments.
Monday, May 24, 2010
Tuesday 25/05/2010
10 Minute slow jog to warm up.
Then 21,15,9 of:
Burpees
Push Press (30/20)
Knees To Elbows
20 lunges with disc overhead between sets.
Post time and weight to comments.
Then 21,15,9 of:
Burpees
Push Press (30/20)
Knees To Elbows
20 lunges with disc overhead between sets.
Post time and weight to comments.
Sunday, May 23, 2010
Monday 24/05/2010
Warm up with some air squats (just you and your body) and pushups.
Move into some lightweight thrusters (squat press) using just the bar to move into it. When feeling competent and warm do for strength:
Thrusters
5,5,5,5,5.
Post weight to comments.
Move into some lightweight thrusters (squat press) using just the bar to move into it. When feeling competent and warm do for strength:
Thrusters
5,5,5,5,5.
Post weight to comments.
Saturday, May 22, 2010
Friday, May 21, 2010
Saturday 22/05/2010
Warm up with 1km jog.
Then 5 rounds for time of
Max Pushups
400m run
Post time and reps to comments.
Then 5 rounds for time of
Max Pushups
400m run
Post time and reps to comments.
Thursday, May 20, 2010
Friday 21/05/2010
Shoulder rotations and pushups to warm up. Air squats. Do as many as you like until you feel comfortably warm and ready to go.
Then 3 Rounds for time of:
20 Push Press ( 40kg/25kg)
20 Burpees
Post time and weight to comments.
Then 3 Rounds for time of:
20 Push Press ( 40kg/25kg)
20 Burpees
Post time and weight to comments.
Tuesday, May 18, 2010
Wednesday 19/05/2010
To be done at home if you can't make it in.
Find a suitable stretch of safe round thats 400m round trip from starting point. for example, up to the shops and back.
Warm up with 10 squats, 10 pushups, 10 situps and 10 slow burpees. 2 rounds through should do it.
Then 3 rounds of:
20 pushups
30 squats
20 situps
20 jumping lunges
10 burpees
400m run
Post time to comments.
Find a suitable stretch of safe round thats 400m round trip from starting point. for example, up to the shops and back.
Warm up with 10 squats, 10 pushups, 10 situps and 10 slow burpees. 2 rounds through should do it.
Then 3 rounds of:
20 pushups
30 squats
20 situps
20 jumping lunges
10 burpees
400m run
Post time to comments.
Monday, May 17, 2010
Tuesday 18/05/2010
Start with pushups and squats and a light jog to get moving and warm.
Then 3 rounds of:
21 Chinups (use assistance if required)
15 Thrusters (squat press 40kg/25kg)
9 Burpees
400m run
Post time and weight to comments.
Then 3 rounds of:
21 Chinups (use assistance if required)
15 Thrusters (squat press 40kg/25kg)
9 Burpees
400m run
Post time and weight to comments.
Sunday, May 16, 2010
Monday 17/05/2010
Warm up with some light stretching and a 1km jog.
Deadlift. Rest as required.
5,5,5,5,5.
Post weight to comments.
Deadlift. Rest as required.
5,5,5,5,5.
Post weight to comments.
Friday, May 14, 2010
Saturday 15/05/2010
Warm up on rower.
3 rounds with 2 minute breaks between:
10 Knees to Elbows
20 Bosu squats
20 Push Press (30/15)
20 Ball Slam (6kg/4kg)
20 Cable Pull
20 Lunges
10 Knees to Elbows
Post time and weights to comments.
3 rounds with 2 minute breaks between:
10 Knees to Elbows
20 Bosu squats
20 Push Press (30/15)
20 Ball Slam (6kg/4kg)
20 Cable Pull
20 Lunges
10 Knees to Elbows
Post time and weights to comments.
Thursday, May 13, 2010
Friday 14/05/2010
10 minute jog to warm up.
21,15,9:
Overhead squats (40/25)
Barbell pullups (lying under barbell lifting own bodyweight)
Push Press (40/25)
300m run
Post time and weight to comments.
21,15,9:
Overhead squats (40/25)
Barbell pullups (lying under barbell lifting own bodyweight)
Push Press (40/25)
300m run
Post time and weight to comments.
Wednesday, May 12, 2010
Thursday 13/05/2010
Warm up with squats and pushups.
Then as many rounds as possible in 15 minutes:
12 Thrusters (squat press with barbell) (50kg Men/30kg women)
9 Burpees
6 Overhead Squats (50kg Men/30kg women)
Post time and weight to comments.
Then as many rounds as possible in 15 minutes:
12 Thrusters (squat press with barbell) (50kg Men/30kg women)
9 Burpees
6 Overhead Squats (50kg Men/30kg women)
Post time and weight to comments.
Wednesday 12/05/2010
Outdoor entertainment today.
Find a soccer field or Rugby field and perform the following. (Rugby field would be better as every 10 metres is marked out).
Block A = 8 Burpees, 12 Pushups, 16 squat jumps (touch a crossbar when jumping).
5 * 10m Sprints
Block A
4 * 20m
Block A
3 * 30m
Block A
2 * 40m
Block A
1 * 50m
Post time to comments.
Find a soccer field or Rugby field and perform the following. (Rugby field would be better as every 10 metres is marked out).
Block A = 8 Burpees, 12 Pushups, 16 squat jumps (touch a crossbar when jumping).
5 * 10m Sprints
Block A
4 * 20m
Block A
3 * 30m
Block A
2 * 40m
Block A
1 * 50m
Post time to comments.
Monday, May 10, 2010
Sunday, May 9, 2010
Monday 10/05/2010
Warm up with hip openers (ask me if you're unsure what they are) for 10 minutes.
1.6km run
50 squats
50 pushups
50 strict press (25kg men/ 10 women)
50 situps
1.6km run
Walk for 5 minutes to cool down.
Post time to comments.
1.6km run
50 squats
50 pushups
50 strict press (25kg men/ 10 women)
50 situps
1.6km run
Walk for 5 minutes to cool down.
Post time to comments.
Friday, May 7, 2010
Thursday, May 6, 2010
Friday 07/05/2010
1km Slow row.
Then 4 rounds of:
10 Deadlifts (choose a challenging weight that'll be difficult to hit 10reps)
10 Push Press (40kg men/20kg women)
20 Box Jumps (12 inches)
400 metre run.
Stretch corresponding muscles, especially hips.
Post time and weight to comments.
Then 4 rounds of:
10 Deadlifts (choose a challenging weight that'll be difficult to hit 10reps)
10 Push Press (40kg men/20kg women)
20 Box Jumps (12 inches)
400 metre run.
Stretch corresponding muscles, especially hips.
Post time and weight to comments.
Wednesday, May 5, 2010
Thursday 06/05/2010
Warm up with some rowing and easy pushups then:
Bench Press 5,5,5,5,5.
Find your heaviest weight, rest as required.
Post time to comments.
For those who do follow the site or are simply interested in what a busy fit week should look like in terms of rest, your aim should be to work out your whole body 3 times in a row with 1 rest day between. This way you're encouraging fast recovery and whole boy training/functionality. If you have any specific questions, post them in the comments.-
Bench Press 5,5,5,5,5.
Find your heaviest weight, rest as required.
Post time to comments.
For those who do follow the site or are simply interested in what a busy fit week should look like in terms of rest, your aim should be to work out your whole body 3 times in a row with 1 rest day between. This way you're encouraging fast recovery and whole boy training/functionality. If you have any specific questions, post them in the comments.-
Tuesday, May 4, 2010
Wednesday 05/05/2010
1km slow jog to warm up. Then:
50 Lunges
50 Pushups
50 Situps
50 Body Rows
50 Squats
1km slow jog to cool down.
Post time to comments.
50 Lunges
50 Pushups
50 Situps
50 Body Rows
50 Squats
1km slow jog to cool down.
Post time to comments.
Monday, May 3, 2010
Tuesday 04/05/2010
Warm up for 10 minutes.
3 * 500m row ( rest as required)
Then 4 rounds of:
15 disc lifts ( choose appropriate weight)
12 back extensions
9 knees to elbows
Stretch out stomach, hips, chest and back.
Post time and weight to comments.
3 * 500m row ( rest as required)
Then 4 rounds of:
15 disc lifts ( choose appropriate weight)
12 back extensions
9 knees to elbows
Stretch out stomach, hips, chest and back.
Post time and weight to comments.
Sunday, May 2, 2010
Monday 03/05/2010
Warm up with air squats and some running.
Squats.
5,5,5,5,5.
Choose a weight that is challenging to reach.
Post weight to comments
Squats.
5,5,5,5,5.
Choose a weight that is challenging to reach.
Post weight to comments
Saturday, May 1, 2010
Friday, April 30, 2010
Saturday 01/05/2010
1km light jog to warm up.
Then 6 rounds of:
21 Squat Press (15kg dumbells male/10kg female)
15 Renegades (no pushups)
9 Burpees ( with pushup)
Post time to comments.
Then 6 rounds of:
21 Squat Press (15kg dumbells male/10kg female)
15 Renegades (no pushups)
9 Burpees ( with pushup)
Post time to comments.
Thursday, April 29, 2010
Friday 30/04/2010
5*400m run.
5,5,5,5,5 bench press
5,5,5,5,5 Shoulder press
Stretch the corresponding muscles to cool down.
5,5,5,5,5 bench press
5,5,5,5,5 Shoulder press
Stretch the corresponding muscles to cool down.
Wednesday, April 28, 2010
Thursday 29/04/2010
Warm up with basic squats and pushups. Take it easy and work your way into it.
Then 5 rounds of:
20 Squat press ( 2*10kg dumbells 5kg for girls)
20 renegades ( same dumbells, boys with pushup girls without)
10 Knees to Elbows
400m run
Walk for 5 minutes to cool down and stretch muscles that feel tired and sore.
Post time to comments.
Then 5 rounds of:
20 Squat press ( 2*10kg dumbells 5kg for girls)
20 renegades ( same dumbells, boys with pushup girls without)
10 Knees to Elbows
400m run
Walk for 5 minutes to cool down and stretch muscles that feel tired and sore.
Post time to comments.
Wednesday 28/04/2010
Just do air squats to warm up.
Wen you feel confident start to load up the bar a little.
Then 5 sets of:
5 squats ( choose a weight applicable to the reps )
Stretch hips, quads, calves, glutes and lower back.
Post weight to comments.
Wen you feel confident start to load up the bar a little.
Then 5 sets of:
5 squats ( choose a weight applicable to the reps )
Stretch hips, quads, calves, glutes and lower back.
Post weight to comments.
Monday, April 26, 2010
Tuesday 27/04/2010
Warm up by practicing the deadlift slowly and with light weights. Throw in a few easy pushups to warm up the shoulders.
Then 4 Rounds of:
15 Hang cleans (30kg/20kg)
15 Squats
15 Pushups
20 Lunges with a weightplate overhead (20kg/10kg)
15 Push Press (30kg/20kg)
Walk it off for 5 minutes to cool down and stretch the muscles which have tightened up.
If you don't know what the exercise is, ask me to show you.
Post time to comments.
Then 4 Rounds of:
15 Hang cleans (30kg/20kg)
15 Squats
15 Pushups
20 Lunges with a weightplate overhead (20kg/10kg)
15 Push Press (30kg/20kg)
Walk it off for 5 minutes to cool down and stretch the muscles which have tightened up.
If you don't know what the exercise is, ask me to show you.
Post time to comments.
Sunday, April 25, 2010
Monday 26/04/2010
Easy workout from home if you can't get into the gym today.
Find a nice stretch of street about 200m long.
Jog up and back slowly, Rest 2 minutes and repeat 3 times.
Then 3 rounds of:
21/15/9
Burpees (make sure you do the pushup part of that, If you can;t then do 21 burpees and 21 pushups on your knees in place of)
Squat jumps (do a squat and then jump in the air)
Situps
Run up the street and back.
Post time to comments.
Find a nice stretch of street about 200m long.
Jog up and back slowly, Rest 2 minutes and repeat 3 times.
Then 3 rounds of:
21/15/9
Burpees (make sure you do the pushup part of that, If you can;t then do 21 burpees and 21 pushups on your knees in place of)
Squat jumps (do a squat and then jump in the air)
Situps
Run up the street and back.
Post time to comments.
Saturday, April 24, 2010
Friday, April 23, 2010
Saturday 24/040/2010
Spend 10 minutes warming up on a piece of a equipment.
400m run
400m incline run
400m run
400m incline run
400m run. ( rest between runs as required)
Stretch hips, quads, glutes, calves, hamstrings and shoulders.
Post times and rest to comments.
400m run
400m incline run
400m run
400m incline run
400m run. ( rest between runs as required)
Stretch hips, quads, glutes, calves, hamstrings and shoulders.
Post times and rest to comments.
Thursday, April 22, 2010
Friday 23/04/2010
At the end of April I'm going to be asking you to find something to work towards. A goal if you will, a simple version of what I'm asking is the Sutherland to Surf. But I want you to find something that is a fitness challenge for you. Figure it out and keep an eye out for the week I want to bring it up and talk about it.
2km Row
Then 21,15,9 (21 of each exercise, then 15 of each, then 9 of each):
Burpees
Situps
Squats
Stretch what is tired to cool down.
Post time to comments.
2km Row
Then 21,15,9 (21 of each exercise, then 15 of each, then 9 of each):
Burpees
Situps
Squats
Stretch what is tired to cool down.
Post time to comments.
Wednesday, April 21, 2010
Thursday 22/04/2010
Spend 10 minutes on the rower warming up doing interval work.
Then 4 rounds of:
20 Squats (40kg men/ 25kg women)
20 Push Press (same weight)
20 Situps
200m Run
Walk at 6.5 on treadmill for 5 minutes to cool down.
Then 4 rounds of:
20 Squats (40kg men/ 25kg women)
20 Push Press (same weight)
20 Situps
200m Run
Walk at 6.5 on treadmill for 5 minutes to cool down.
Tuesday, April 20, 2010
Wednesday 21/04/2010
Spend 10 minutes warming up followed by:
3 *500m Rows. (aim for less than 2 minutes per row. rest as needed)
30 Knees to Elbows
30 Pushups
30 Squats
30 Push Press (40kg men/20kg women)
30 Walking Lunges (20kg overhead for men/10kg women)
Stretch hips, quads, glutes, chest and shoulders to cool down.
Post times to comments.
Question for today... Have you ever been in a high school musical production?
3 *500m Rows. (aim for less than 2 minutes per row. rest as needed)
30 Knees to Elbows
30 Pushups
30 Squats
30 Push Press (40kg men/20kg women)
30 Walking Lunges (20kg overhead for men/10kg women)
Stretch hips, quads, glutes, chest and shoulders to cool down.
Post times to comments.
Question for today... Have you ever been in a high school musical production?
Monday, April 19, 2010
Tuesday 20/04/2010
1000m Row to warm up.
Then 5 rounds:
5 Deadlifts (scale the weight to something that you can just push out 5 reps, without losing form.)
10 Pushups
15 Squats
20 Renegades (7.5kg for men/5kg for women)
Then 5 rounds:
5 Deadlifts (scale the weight to something that you can just push out 5 reps, without losing form.)
10 Pushups
15 Squats
20 Renegades (7.5kg for men/5kg for women)
Sunday, April 18, 2010
Monday 19/04/2010
Pick a piece of equipment and spend 10 minutes warming up on it. Or if you're not in the gym try a slow 10 minute jog.
5 * 400m runs
Then:
5,5,5,5,5 Squats. (aim for a heavier weight)
2km Row
Finish with a quick walk for 5 minutes to cool down.
5 * 400m runs
Then:
5,5,5,5,5 Squats. (aim for a heavier weight)
2km Row
Finish with a quick walk for 5 minutes to cool down.
Saturday, April 17, 2010
Sunday 18/04/2010
Rest Day.
Work on stretching out any sore muscles today and use the opportunity to recover.
What's your favourite way to relax? Post to comments.
Work on stretching out any sore muscles today and use the opportunity to recover.
What's your favourite way to relax? Post to comments.
Friday, April 16, 2010
Saturday 16/04/2010
Warm up with 7 sets of 10 walking lunges, Rest 30 seconds between sets.
5 * 500m row in under 2 minutes. Rest as required between sets.
Then 3 rounds of:
15 BW rows
20 Box jumps
25 Situps
3km Bike ride to cool down. Stretch Quads, abs, shoulders and hips.
5 * 500m row in under 2 minutes. Rest as required between sets.
Then 3 rounds of:
15 BW rows
20 Box jumps
25 Situps
3km Bike ride to cool down. Stretch Quads, abs, shoulders and hips.
Thursday, April 15, 2010
Friday 15/04/2010
Warm up by doing 5 squats and 5 pushups. Take your time through that and repeat 7 times.
100 burpees.
Stretch hips, calves, quads, pecs and shoulders to recover.
Post time to comments.
100 burpees.
Stretch hips, calves, quads, pecs and shoulders to recover.
Post time to comments.
Wednesday, April 14, 2010
Thursday 15/04/2010
5km Bike ride to warm up.
5 * 400m run. Rest 1:30 between runs.
Then 5 * 5 Bench Press for strength.
2km Row for time.
Stretch, Pecs, Shoulders, Biceps and Hips.
Post time and weight to comments.
5 * 400m run. Rest 1:30 between runs.
Then 5 * 5 Bench Press for strength.
2km Row for time.
Stretch, Pecs, Shoulders, Biceps and Hips.
Post time and weight to comments.
Tuesday, April 13, 2010
Wednesday 14/04/2010
Spend 5 minutes working on air squat, use a pump bar if necessary align yourself.
1000m row
Then 3 rounds of:
15 Squat Press (thrusters) at 30kg
12 Barbell BodyRows (from under the bar)
9 Burpees
Then 1000m row.
Rest 5 minutes then Squat for strength.
5 sets of 5 reps. Increase weight to what's liftable. Rest as long as required between sets.
Post time and weight to comments.
1000m row
Then 3 rounds of:
15 Squat Press (thrusters) at 30kg
12 Barbell BodyRows (from under the bar)
9 Burpees
Then 1000m row.
Rest 5 minutes then Squat for strength.
5 sets of 5 reps. Increase weight to what's liftable. Rest as long as required between sets.
Post time and weight to comments.
Tuesday, 13/04/2010
Use 10 minutes to warm up on a piece of equipment.
Then 5 rounds of:
10 situps
15 pushups
20 squats
200m run
Spend 5-10 minutes stretching hamstrings, quads, hips and pecs.
Post time to comments.
Then 5 rounds of:
10 situps
15 pushups
20 squats
200m run
Spend 5-10 minutes stretching hamstrings, quads, hips and pecs.
Post time to comments.
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