"Cindy"Complete as many of the following as you can in 20 minutes: 5 pull-ups 10 pullups 15 squats
5-5-5-5-5-5: Overhead squat. Lift as heavy as you can maintaining correct form throughout each set. Rest as long as required to perform the next set correctly. Increase the load as deemed appropriate. Need to get fired up? Check out the Overhead Squat Shoot-out.
3-3-3-3-2-2-2-1-1: Bench press Go heavy then go home.
"KIM" by Peter Trapp For a distance of 400m lift, carry & drop a heavy "implement" (eg. a sandbag) Drag a heavy sled forwards 100m then pull backwards for 100m REPEAT Kettlebell swing 16kg, 50 reps Chin-ups, 10 reps REPEAT 100m sprint 40m lunges REPEAT 4 TIMES Kettlebell one arm floor press, 5 reps Explosive pushups, 5 reps REPEAT 2 TIMES Kettlebell one arm farmers walk walk 100m (both sides) Sit ups, 30 reps
8 x 400m sprints Go as hard as you can. Rest as long as required between sprints.
Happy Australia Day!We recommend completing the following while listening to Midnight Oil, Men At Work or AC/DC. 10-9-8-7-6-5-4-3-2-1: Kipping pull-ups Overhead squats, 30kg
50 handstand pushups 50m sprint 50 squat jumps 50m sprint 50 lunges 50m sprint 50 burpies
Practice: Hang clean ( video) Push press ( video) Push jerk ( video) Overhead squat ( video)
21-15-9: Thrusters, 40kg Knees to elbows (hang from a chin-up bar, lift your knees up to your elbows using your abs)
10-9-8-7-6-5-4-3-2-1: Handstand push-ups Box jump, 60cm Kipping pullups
As per today's group training session... 50-40-30-20-10: Tuck jumps Prone ring pull-ups Kettlebell deadlifts
Run 5kms. Drop for 30 pushups every km.
For time: 50 pull-ups 50 squats 50 back extensions 50 walking lunges 50 sit-ups 50 burpies
Practice: Forward rolls Handstands Cartwheels Round-offs Handstand walking L-sit (30-45 minutes)
Farmer's Walk 1km with two 20kg kettlebells (or object of similar weight) Every time the objects hit the ground, complete: - 20 squats
- 10 burpies
- 10 tuck jumps
21-15-9: Deadlift, 60kg Press, 30kg Scale loads as required.
3-3-3-2-2-2-1-1: Front squat
Angie (same as today's group workout) For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
10-9-8-7-6-5-4-3-2-1: step jumps thrusters, 30kg burpies
10 rounds for time: 10 ring pullups 10 ring dips
In 20 minutes complete as many rounds of the following as possible: Row 500m Max. handstand pushups Record how many HSPUs you complete in each round
With a constantly running clock, row 100m (fast!) at the start of every minute for 20 minutes. If you do not have access to a rower, sprint 100m instead.
Find yourself a hill with a decent incline. Five rounds of: 100-150m hill sprint (up) 25 pushups 100-150m hill sprint (down) 25 squat jumps (HIGH!)
Five rounds for time: 5 muscle ups ( video) 15 handstand pushups ( video) 5 burpies ( video)
3-3-3-3-3-3-3-3: Hang power cleans ( video).
Three rounds for time of: Row 1000 metres 50 Thrusters, 30kg 30 Pull-ups
Aaah, we're back. And a day early too.
Leg BlitzFive rounds for time: 15 box jumps, 45-60cm 50 squats (fast!) 100m sprint
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