Ropes, Rings and Other Fun Things 24th June

Warmed up with a some laps of the park, fregmented with Pushups and squats.
Then we loaded up the tyres and draged them across the park to the climbing rope . Shot Put with the medicine ball made sure the arms where nice and warm.

THEN
3 Rope Pulls/climbs
Tyre drag
12 Kettlebell SDHP
Run 250m

2 Rope Pulls/climbs
Tyre drag
15 Kettlebell SDHP
Run 250m

1 Rope Pull/climbs
Tyre drag
18 Kettlebell SDHP
Run 250m

Finished off with some ring work

Singing In the Rain 20th June

Well not quite, but it was raining just enougth to make things damp.
And we almost moved back to the gym , but the tables near the pull up bars are under cover and there is just enough room to swing a kettlebell :)

Warmed up with some skipping and kettlebell basics.
By that time the rain had stoped and it was time to give "Barbara " a shot.

"Barbara"
Five round for time

20 Pull ups
30 Pushups
40 situps
50 Squat

Resting 3 min between rounds

Not sure if it was awesome speed of movement ;P or the "night vison " setting on the camera thats made for the gostly images.

FAB 40's June 17th

Run the block to warm up then flip some tyres just to make sure

Today workout was a "simple" Chipper

Row 40 cals
40 Box Jumps/Step Ups
40 Wall Ball Shots
40 Burpees
40 Kettlebell swings
40 Sledge hammer hits
40 OHS
40 Ab Mat Situps

Do it in any order but get it done as fast as you can and once you start an exercise

you cannot move on it till you finish the 40

Happy Birthday Siobhan 13 June

Arriving in the dark for our 6am start we where glad the pullup bars where next to a lightpost

Warm Up = Skip and Run combo plus
4 round 5 pushups ,10 pushups,15 squats

Followed by Kettlebell and Agility ladder skills

The Helen came by to wish Siobhan a Happy Birthday
"Helen"
3 Rounds for time
Run 400m
12 Pullups
21 kettlebell swings

Welcome Winter 3rd June

First workout for winter
Warmed up with tyre flips, jumps and slegdehammers








Co-ordination and reaction where the focus todays skills, reaction ball play and ladder work had all brains fried by the time it was time to tackle another one of the girls.

Today Karen
150 wall ball shot for time