SAT AM 27/3/10

For Time Each Round:
Round 1
400m Run
40 Squats
40 Skips X2
20 Pushpress
20 SDHP KB
200M Run

Round 2
400m Run
40 Step Ups
40 Lunges
20 Ring Rows
20 Dips
200m Run

Previously completed on the 25th of Feb, 2010

THURS PM 25/3/10

3 Rounds (1min each exercise, count reps for each round)
Step ups
Push ups
SDHP KB
Shuttle run
Push press
Rest

WED MORNING 24/3/10

3 Rounds for time
400m run
10 burpees
10 DB Thrusters

TUES PM 23/3/10

5 Rounds (1min each exercise, count repetitions)
SDHP KB
Step Ups
Thrusters DB
Rest

MON MORNING 22/3/10

5 Rounds for time
200m run
20m broad jump
20m lunges

SAT MORNING 20/3/10

Same as Tues Nights Session
For Time:
320m run
160 skips
80 mountain climbers
40 SDHP KB
20 KB swings
10 burpees
5 overhead DB lunges
1 shuttle run


Amazing video on a workout which we have done as a group and modified with jumping ring pullups, amazing intensity!

THUR PM 18/3/10

Session cancelled tonight

WED MORNING 17/3/10

Same as Tues Nights Session
For Time:
320m run
160 skips
80 mountain climbers
40 SDHP KB
20 KB swings
10 burpees
5 overhead DB lunges
1 shuttle run

TUES PM 16/3/10

For Time:
320m run
160 skips
80 mountain climbers
40 SDHP KB
20 KB swings
10 burpees
5 overhead DB lunges
1 shuttle run

MON MORNING 15/3/10

For Time:
400m run
20 KB swings
20 SDHP KB
20 push ups
20 DB squat cleans
20 sit ups
20 step ups
20 dips
20 DB push press
20 lunges
20 jumping pullups
400m run

SAT MORNING 13/3/10

5 Rounds for time
100 Skips
5 Burpees
5 KB Rows
10 Sit ups
10 Switch step ups

THUR PM 11/3/10

For Time:
3 shuttle run sets
5 dumbbell overhead lunges
5 single arm push press
5 rows
2 shuttle run sets
10 dumbbell overhead lunges
10 single arm push press
10 rows
1 shuttle run sets
20 dumbbell overhead lunges
20 single arm push press
20 rows

WED MORNING 10/3/10

Tabata Run:
Pushups
Run 200m
Step ups
Run 200m
SDHP KB
Run 200m
Squats
Run 200m
(Scoring is the lowest reps for each exercise in any round)
http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

TUES PM 9/3/10

Tonights session is cancelled sorry for any inconvience

MON MORNING 8/3/10

For time:
20 Deadlifts
Run 200m
20 KB swings
Run 200m
20 Step ups
Run 200m
20 SDHP KB
Run 200m
20 Shoulder press
Run 200m

SAT MORNING SESSION

Saturdays 6am session will now be at 7am instead.
So no excuses for not getting out of bed!

SAT MORNING 6/3/10

3 Rounds for Reps
KB Swings
Shuttle Run
SDHP KB
Step Ups
Push Press
(1 min at each station - 2 mins rest and end of each round)

THUR PM 4/3/10

Tabata (1 min rest between each exercise)
8 rounds each exercise
10m Shuttle run
Squats
Ring Rows
DB Pushpress
Situps
(Scoring is the lowest reps for each exercise in any round)

WED MORNING 3/3/10

3 rounds with 2 min rest between each round
200m run
20 squats
20 pushups
20 lunges
20 SDHP KB
200m run

TUES PM 2/3/10

5 rounds for time
7 KB deadlifts
7 hang power cleans
7 front squats
7 push press
70 skips

MON MORNING 1/3/10

3 rounds for time
10 jumping pullups
20KB swings
30 switch jumps
200m run