800m Run
10,9,8,7,6,5,4,3,2,1 of
Dips
Box Jumps (60cm)
800m
Post time 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.
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