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

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

50/50/50/50............12th september

300m run followed by practice of techniques to be used in the workout

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

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

"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