Monday 27th February

"Josh"

21 Overhead Squats 95lbs

42 Pullups

15 Overhead Squats 95lbs

30 Pullups

9 Overhead Squats 95lbs

18 Pullups

Sunday 25th February

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Fiona Wins, womens 60-67kg division at ADCC South Pacific Trials.
And a place on the Australian Team for the ADCC Submission Wrestling World Titles in the USA later in the year.

Saturday 24th February

REST DAY

Friday 23rd February

Nicole:
As many rounds as possible in 20 minutes:
Run 400m
Max reps Pullups

Note number of pull-ups completed for each round.

Thursday 22nd February

3 Rounds for time:
Row 250m
12 Overhead Walking Lunges
12 Knees to elblows

Wednesday 21st February

For time:
50 Walking lunges
50 Situps
50 Back Extensions
40 Waking lunges
40 Situps
40 Back Extensions
30 Walking Lunges
30 Situps
30 Back extensions
20 Walking Lunges
20 Situps
20 Back Extensions
10 walking lunges
10 situps
10 back extensions

Tuesday 20th February

REST DAY

Monday 19th February

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Sunday 18th February

For time:
10-9-8-7-6-5-4-3-2-1
Box Jumps
Pushups
Pull Up

Saturday 18th February

Final day of BootCamp



Contact fiona to sign up for the next one

Friday 17th February

REST DAY

Thursday 16th February

For time:
Swim 100m
1 Pushups, 1 Situp, 1 Squat
Swim 100m
2 Pushups, 2 situps, 2 squats
Swim 100 m
3 Pushups, 3 situps, 3 Squats
etc
Increase the pushups, situps and squats
by 1 each round till you get to 10 of each

Wednesday 15th February

"Pam"
18 Kettlebell swing
18 Kettlebell Squats
18 Pushups
Run 400m
15 Kettlebell swings
15 Kettlebell squats
15 Pushups
Run 400m
12 Kettlebell swings
12 Kettlebell squats
12 Pushups
Run 400m

Tuesday 14th February

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Monday 12th February

REST DAY

Sunday 11th February

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Saturday 10th February

Run 10km

Friday 9th February

"Kinda Kelly"
How many rounds can you complete in 20min of:
200m run
15 Wall BAll Shots
15 Box Jumps

Thursday 8th February

REST DAY

Wednesday 7th February

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Tuesday 6th February

For time
50 Pushups
10 Squats
40 Pushups
20 Squats
30 Pushups
30 Squats
20 Pushups
40 Squats
10 Pushups
50 Squats

Monday 5th February

"Nancy'
5 Rounds for time
400m run
95lb OHS x 15

Sunday 4th February

REST DAY

Saturday 3rd February

30 muscle-ups for time

If you can' do muscle-ups do
120 pullups and 120 dips

Friday 2nd Febuary

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Thursday 1st Febuary

"Fran"
Three rounds,
21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups

Wednesday 31st January

REST DAY