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
Workout
Its a race, working in pairs the distance covered each time is the length of a Rugby League Field = 100m
Flip the tyre
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
Workout
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
Collect box and run
Run back
Drag /Run
Drag /Run
Swap
Run /Drag
Run Back
Run /Drag
Run Back
Collect box and run
Run back
Run back
Flip tyre
Finish with 10 x tyre flip + jump in jump outs each
then roll the tyres back 
then roll the tyres back 
"Cindy" 28th September
How many rounds can you complete
in 20 minutes of
5 pullups
10 pushups
15 Squats
5 pullups
10 pushups
15 Squats
Tuesday, September 26, 2006
"CHAD" 26th September
Warmed up with 400m run and technique work onair 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
Pullups
Pushups
Situps
Squats
Carry the boxes back down
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
Pullups
Pushups
Situps
Squats
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
Deadlifts
Run 400m
10 Situps
Run 200m
20 thrusters
Run 200m
20 Deadlifts
Run 200m
20 Situp
5 rounds ( jog 300m, 10 pushup,10 situps,10 squats)
Run 400m
10 thrusters
Run 400m10
Deadlifts
Run 400m
10 Situps
Run 200m
20 thrusters
Run 200m
20 Deadlifts
Run 200m
20 Situp
Tuesday, September 12, 2006
50/50/50/50............12th september
300m run followed by practice of techniques to be used in the workout 
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
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
15-12-9-12-15
Row (calories)
Ab mat situps
SLDL
Pushups
Wall Ball Shots
Finish off with 50 Jumping Pull Ups for time
workout indoors.Burgener warmup and lifting technique with broomstick
15-12-9-12-15
Row (calories)
Ab mat situps
SLDL
Pushups
Wall Ball Shots
Finish off with 50 Jumping Pull Ups for time
