"Micheal is a snatch" October 3rd

warm up
Three rounds of
run 400m
15 situps
15 Squats
15 pushups

Single arm dumbbell snatch technique and practice

"Micheal" a little mixed up
Three rounds for time of:
Run 800 m
50 Situps
50 Back Extensions ( using Ab mat)

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

Run back
Collect box and run

Run back
Drag /Run

Swap
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

"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

"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

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