Saturday, September 30, 2006

Tyres..... Roll'm, Wack'm, Flip'm, Drag'm 30th Septemeber

Warm up.
Step 1:Get the big tyres to the field
Step 2: Run around the outside of 4 football fields Approx 800m
Step 2: Hit tyres with a sledge-hammer 50 times each + 50 stepups/jumps onto the other
Its a race, working in pairs the distance covered each time is the length of a Rugby League Field = 100m
Flip the tyre
Run back
Collect box and run
Run back
Drag /Run
Run /Drag
Run Back
Collect box and run
Run back
Flip tyre
Finish with 10 x tyre flip + jump in jump outs each then roll the tyres back

"Cindy" 28th September

How many rounds can you complete
in 20 minutes of
5 pullups
10 pushups
15 Squats

Tuesday, September 26, 2006

"CHAD" 26th September

Warmed up with 400m run and technique work on
air squats,deadlifts, thrusters, front squats and push press using non-traditional weighted objects.

"CHAD" without the stretcher
Run 400m
25 Deadlifts
Run 400m
25 Thrusters
Run 400m
25 Front squats
Run 400m
25 Push Press
Run 400m

And then just to make sure the legs really got a workout
100 wallking lunges
Run the remainder of the track ~300m
tabats squats

Saturday, September 23, 2006

"Tabata Something Else" + The Hill 23rd September

Warm up
Carry the ammo boxes up the hill....... they work a great as a depth checker for the squats to follow, as well as a place for the rings, water bottles etc on they way up.

"Tabata Something Else"
32 intervals.
20 second work, 10 seconds rest.
Rotate exersice after 8 intervals

Carry the boxes back down

Thursday, September 21, 2006

FGB September 21st

After warming up with some light rowing and burgener warm up
It's time to fight

Fight Gone Bad (3 round version)
1 min of each for reps
Row ( for calories)
Wall Ball

Sumo Dead Lift High Pull
Box Jumps
Push Press

Rest 1 min between rounds

A new park to play in 19th September

Warmed up with Technique work for clean and jerk, using a dynamax ball

2 rounds for time

Run 400m
25 KB Swings
Run 400m
25 Push Jerk

Saturday, September 16, 2006

16th September

Warm up
5 rounds ( jog 300m, 10 pushup,10 situps,10 squats)

Run 400m
10 thrusters
Run 400m10
Run 400m
10 Situps
Run 200m
20 thrusters
Run 200m
20 Deadlifts
Run 200m
20 Situp

Tuesday, September 12, 2006

Sunday, September 10, 2006

Nothing heavy ;) 9th September

Warmed up with 5 min skipping followed by 20 broomstick work
2 x 200m walking lunges/Run 200m

Finish off with a "Poor Mans' Chelsea"
Each minute on the minute for 15 minutes do
5 pushups 10 Situps 15 squats

Climb the castle 7th Septmber

Up and down as fast as you can Dont't forget the 10lb weight vest

Tuesday, September 05, 2006

Light weight "Carla" 5th September

Warm up
3 x10 pushups, situps, squats, lunges

Followed by
"Carla" Lite

Five rounds for time
300m run
30 KB Dead Lifts
30 Situps

Finish off with
50 Jumping Pullups for time

Saturday, September 02, 2006

"Puddles in the park" 2nd September

Rain all night and on and off all morning forced us to move todays workout indoors.

Burgener warmup and lifting technique with broomstick

Row (calories)
Ab mat situps
Wall Ball Shots

Finish off with 50 Jumping Pull Ups for time