Saturday, November 25, 2006

And on that farm he had ...a tyre, hammer, boxes.. 25th Nov

Roll the tyres 400m to the park
150 skips/50 double unders
5x20 tyre hits/tyre jumps

Working in pairs
All distances covered are 100m
For time
Tyre Flip
Box carry
Farmers carry/Shoulder carry
Medicine Ball Throws
Tyre flip
Box carry
Shoulder carry/Farmers carry
Medicine Ball Throws

Finish with Tabata Squats

Gotta love those workout faces.

Oh!... Dont forget to take the tyre back to the gym.

Friday, November 24, 2006

Lite weight Murph, November 23rd

For time
1 mile (1.6km) run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups and squats as needed.
If you have a 20lb weight vest where it. Ours are 10lbs

Saturday, November 18, 2006

Pull,Push,Lift..Repeat 18th November

Warmup with a run around the park followed by refinment/introduction squat and thruster and Sumo Dead Lift High Pull technique

Three rounds for time
20 Pull ups
20 Pushups
20 Squats
20 Thrusters
20 Situps

Friday, November 17, 2006

Tuesday, November 14, 2006

Dumbbells and Balls 14th November

Warm up Shuttle runs using the netball court 1/3rds.
10 rounds for time
5 Squats
5 Dumbbell squats
5 Shoulder Press
5 Push Press
5 Thrusters
rest 1 min between rounds

Use a depth checker eg dynamax ball, if your butt doesn't touch the ball on each squat and thruster rep it dosen't count.

When the going gets tuff...... Janelle just keeps going!

BJJ Pan Pacs 11th November

While everyone else took a trip up Castle Hill

Fiona was in melbourne winning a silver medal in the womens Open Purple Belt Division at the Pan Pacific Jiu Jitsu Championships

Sunday, November 05, 2006

"YBF" 4th november

Warm up
Medicine ball clean/squat technique

J gets it, hims' mum still needs work!

Double unders
Ring Dips
Squat clean

Saturday, November 04, 2006

Helen 2nd November

Three round for time
400m run
Kettlebells swings x21
Pullups 12 reps