THUR PM 29/7/10

No session due to rain
On a positive note, here is a pic of the pullup bars after just being installed at the new gym!

WED MORNING 28/7/10

3 Rounds for Time
400m run
30 walking lunges
30 squats

TUES PM 27/7/10

Tabata
(20sec effort : 10sec rest) x 8 rounds for each exercise
squats
situps
pushups
KB swings
DB Pushpress

MON MORNING 26/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Burpees
Dumbbell Snatch
Double Unders / Skips x 5

SAT MORNING 24/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Box Jumps
DB Push press
Double Unders
Run 100m

THUR PM 22/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Burpee hurdle jumps
Dumbbell Snatch
Double Unders / Skips x 5


If only we had a wall to jump...

WED MORNING 21/7/10

Fight Gone Bad
3 Rounds for as many reps as possible
Wall Balls
Box Jumps / Step Ups
Push Press
SDHP KB
Shuttle Run
(1min each exercise, 2 min rest betweeen rounds)

TUES PM 20/7/10

Session cancelled due to weather

MON MORNING 19/7/10

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

SAT MORNING 17/7/10

Fight Gone Bad
3 Rounds for as many reps as possible
Wall Balls
Box Jumps / Step Ups
Push Press
SDHP KB
Shuttle Run
(1min each exercise, 2 min rest betweeen rounds)

THUR PM 15/7/10

For Time

21,15,9 reps of:
DB Thrusters
Box Jumps / Step Ups

200m run

9,15,21 reps of:
DB Thrusters
Box Jumps / Step Ups

WED MORNING 14/7/10

As Many Rounds As Possible in 15Mins (AMRAP)
5 Push ups
10 DB Pushpress
20 Squats
10 / 40 Double Unders / Skips

TUES PM 13/7/10

3 Rounds with 1 min rest between rounds
10 each leg Dumbbell overhead lunges
10 each arm Dumbbell push press
200m run
20 tricep dips
20 squats

MON MORNING 12/7/10

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

(Last done on the 21/4/10)

SAT MORNING 10/7/10

For Time
400m run
10 pushups
20 KB swings
30 DB pushpress
40 squats
50 mountain climbers
400m run
50 mountain climbers
40 squats
30 DB pushpress
20 KB swings
10 pushups
400m run

THUR PM 8/7/10

For Time
400m run
10 pushups
20 KB swings
30 DB pushpress
40 squats
50 mountain climbers
400m run
50 mountain climbers
40 squats
30 DB pushpress
20 KB swings
10 pushups
400m run

WED MORNING 7/7/10

Fiesty 30's
For Time: (15min cut-off)
30 Double Unders / skips x 5
30 DB Thrusters
30 Box Jump / Step Ups
30 KB Swings
30 Situps
30 Squats

TUES PM 6/7/10

Fiesty 30's
For Time: (15min cut-off)
30 Double Unders / skips x 5
30 DB Thrusters
30 Box Jump / Step Ups
30 KB Swings
30 Situps
30 Squats

MON MORNING 5/7/10

Congratulations to Grant for completing the Tough Bloke Challenge finishing in a time of 51:54 WELL DONE!!!

For Time:
10,9,8,7,6,5,4,3,2,1 reps of:
Box Jumps / Step Ups
Push Press DB
Double Unders / skips x 5
Run(50m)

SAT MORNING 3/7/10

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

THUR PM 1/7/10

Fight Gone Bad
3 Rounds for as many reps as possible
Wall Balls
Box Jumps / Step Ups
Push Press
SDHP KB
Shuttle Run
(1min each exercise, 2 min rest betweeen rounds)