Sunday, April 30, 2006

"Fun on Friday" April 28th

Warmed up with bike sprints, kettlebell swings, pushups and squats Five rounds
Run 100m
25 Jumping Pull ups
25 Box Jumps/Step Ups (per leg)

Climb the Castle Sunday 22nd April

Castle Hill Need I say more!

Wednesday, April 19, 2006

The Get "Stranded" Workout Saturday 15th April

Warmed up with some skipping and learning to double under then
3 round for time
Run 600m
3 x(5 pullup, 10 pushups,15 squat)
Finished off with ring pushups, jacknifes and L-sit work and playing on the monkey bars :)

Sunday, April 09, 2006

The 3R's Workout = Rain, Roof and Rowers April 9th

Indoors today, good thing to because its raining outside, perfect rowing weather! Thanks again for bringing your C2 along Chris :)

Warmed up with some skipping and rowing technique work then into the Burgener warmup with broomsticks.

Downsized 15-12-9
"Annie Are You OK"
Rower set to calories
Dumbbell thrusters
Sumo Deadlift high Pull with weight plate
Burpee "Yeah Burpee"
Ball Clean
Wall Ball to 8 foot target

Two teams racing, Annie may have been ok but by the end we where all "appropriatly fatigued".

Sunday, April 02, 2006

TYRED of the same old DRAG? Then SKIP the gym and come workout with us!

April 2nd
Even a little over night rain couldn't stop us, Yes it made the tyre slide a little easier, but then you had the whole mud factor to deal with ;)

Warm up run followed by some tyre drag and sledge hammer fun.


Tyre drag/Tabata squats = While one member of the team drags the now weighted tyre 60m, other team memebrs do tabata squats until they return. (If you where lucky your dragger only took 3 minitues). Team memebrs rotate till every one has had a turn.

Finally 50-40-30-20-10 of Double unders/Situps, for time.