THURS PM 29/4/10

3 Rounds for Time
400m run
30m walking lunge
30 squats
30 supermans
30 sit ups

WED MORNING 28/4/10

For Time:
400m run
50 box jumps
100m farmers walk (m:16kb f:8kg each hand)
50m walking lune
50m run
100m sand bag carry
10 burpees
400m run

MON MORNING 26/4/10

No session - Public Holiday

SAT MORNING 24/4/10

Repeat of Thur nights session

"Filthy Fifty"
For Time:
50 reps of the following exercises in any order
squats
DB push press
skipping
wall balls
mountain climbers
KB swings
jumping jacks
push ups
sit ups
box jumps

Great video on intensity and why it is so important

THUR PM 22/4/10

"Filthy Fifty"
For Time:
50 reps of the following exercises in any order
squats
DB push press
skipping
wall balls
mountain climbers
KB swings
jumping jacks
push ups
sit ups
box jumps

WED MORNING 21/4/10

Repeat of Tues nights session

For time
400m run

Then 3 rounds of:
20 wall balls
20 SDHP KB
100 skips
20 DB push press
20 Step jumps

Finish with 400m run

TUES PM 20/4/10

For time
400m run

Then 3 rounds of:
20 wall balls
20 SDHP KB
100 skips
20 DB push press
20 Step jumps

Finish with 400m run

MON MORNING 19/4/10

AMRAP in 20mins
5 Pushups
10 SDHP KB
20 Situps
30 Squats

SAT MORNING 17/4/10

3 Rounds for time
400m run
30 switch jumps
30 dips
30 push ups

THUR PM 15/4/10

For time
400m run
40 Squats
20 DB clean and press
200 Skips
20 Push ups
40 Mountain climbers
400m run

WED MORNING 14/4/10

3 Rounds for time
400m run
10 DB split cleans
15 DB push press

TUES PM 13/4/10

For time:
400m run
(3 mins rest)
400m run
(3 mins rest)
400m run
(3 mins rest)
400m run
(3 mins rest)

MON MORNING 12/4/10

AMRAP in 20mins
Overhead walking lunge 10 steps(m:10kg db / f:7kg db)
Skipping 50 skips
Pushups 10

SAT MKORNING 10/4/10

For time:
10,9,8,7,6,5,4,3,2,1 reps of
Box Jumps
Push Press
SDHP KB
100m run

THUR PM 8/4/10

Session cancelled due to weather

WED MORNING 7/4/10

Tabata Something Else
20 sec of work followed by 10 sec of rest, 8 rounds for each exercise.
Jumping Pullups
Pushups
Situps
Squats
Score is the lowest amount of reps on each exercise in any round.

SAT MORNING 3/4/10

No sessions due to Easter

THURS PM 1/4/10

For time
10,9,8,7,6,5,4,3,2,1 Reps of:
Box jump
Push ups
Thrusters
100M run

WED MORNING 31/3/10

Cancelled due to weather

TUES PM 30/3/10

5 rounds total reps
Thrusters, 30sec
Rest, 30 sec
Ring pull-ups, 30 sec
Rest, 30 sec
Burpees, 30 sec
Rest 30 sec

MON MORNING 29/3/10

For time
200m run
10 box jumps
20 KB swings
30 lunges
200m run
10 push ups
20 sit ups
30 squats
200m run
10 burpees
20 push press
30 SDHP KB
200m run