WED MORNING 30/6/10

3 rounds for time
30 squats
30 db push press
400m run
15 thrusters
(1min rest between rounds)

TUES PM 29/6/10

For Time Each Round:
Round 1
400m Run
40 Squats
40 Skips X2
20 Pushpress
20 SDHP KB
200M Run
(3mins rest)
Round 2
400m Run
40 Step Ups
40 Lunges
20 Ring Rows
20 Dips
200m Run

MON MORNING 28/6/10

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

SAT MORNING 26/6/10

Tabata workout
6 rounds of each exercise
(20 sec of work, 10 sec rest)
Overhead squats (dowel)
t runs
strict db shoulder press
wall balls
sit ups (E2T)
double unders/skipping

THUR PM 24/6/10

Tabata workout
6 rounds of each exercise
(20 sec of work, 10 sec rest)
Overhead squats (dowel)
t runs
strict db shoulder press
wall balls
sit ups (E2T)
double unders/skipping

WED MORNING 23/6/10

For time:
5 rounds of...
10 pushups
10 overhead squats (dowel)
10 barbell lunges (dowel)
200m run

TUES PM 22/6/10

For time:
5 rounds of...
10 pushups
10 overhead squats (dowel)
10 barbell lunges (dowel)
200m run

MON MORNING 21/6/10

Tabata intervals
8 rounds of each exercise consisting of 20 sec of work 10 sec rest.
Sit ups (E2T)
DB Front squats
Tricep dips
KB Swings

SAT MORNING 19/6/10

For Time:
10,9,8,7,6,5,4,3,2,1 reps of...
DB Cleans
Burpees
Double Unders / skips x 5

THUR PM 17/6/10

For Time:
10,9,8,7,6,5,4,3,2,1 reps of...
DB Cleans
Burpees
Double Unders / skips x 5

WED MORNING 16/6/10

For Time:

400m run then:

3 rounds of:
20 wall balls
20 kb sdhp
100 skips
20 db pushpress
20 step jumps

finished with 400m run
(workout was previously completed on the 20/4/10)

TUES PM 15/6/10

For Time:

400m run then:

3 rounds of:
20 wall balls
20 kb sdhp
100 skips
20 db pushpress
20 step jumps

finished with 400m run
(workout was previously completed on the 20/4/10)

MON MORNING 14/6/10

Public Holiday no session

SAT MORNING 12/6/10

3 Rounds for reps
KB Sumo Deadlift High Pull
Jumping Pullups
DB Pushpress
Wall Dips
(1min each exercise, 2min rest between each round)

THUR PM 10/6/10

3 Rounds
KB swings
situps (T2K)
DB pushpress
walking lunges
(1 min each exercise with 1 min rest between rounds)

WED MORNING 9/6/10

3 rounds for time
30 squats
30 db push press
400m run
15 thrusters

TUES PM 8/6/10

3 rounds for time
30 squats
30 db push press
400m run
15 thrusters

MON MORNING 7/6/10

AMRAP in 15mins
5 DB single arm snatch
5 DB single arm push press
5 DB walking lunges each leg
50 skips

SAT MORNING 5/6/10

Session cancelled due to the weather

THUR PM 3/6/10

Previously completed on the 24/4
3 Rounds for time
400m run
10 dumbbell split cleans
10 dumbbell push press

WED MORNING 2/6/10

Boxing session

TUES PM 1/6/10

For Time:
5 Burpees
10 SDHP KB - 16kg
20 Wall Balls - 4kg
30 DB Push press
40 DB Front squats
50 Sit ups - H2T
200 Skips
800m Run