Workout 29/09/08

For Time:-

200m row
10 Burpee Thrusters (40kg)
200m row
9 Burpee Thrusters
200m row
etc
etc
1 Burpee Thruster

Workout 28/09/08

Kettlebell skills session

Swings
1-arm swings
Cleans
Push-press

Workout 24/09/08

AMRAP

5 Pullups
10 Push-press (25kg)
15 KB Swings (16kg)

Workout 24/09/08

Max Weights

5-5-3-3-1-1
Back Squat

5-5-3-3-1-1
Deadlift

Workout 22/09/08

4 Rounds for Time :-

15 KB Snatches each arm
25 Situps


Finisher : 100 Double Unders for time

Workout 21/09/08

12km run

Sunday was the City-Bay Fun Run here in Adelaide. Made the poor choice of having a few beers and pizza the night before but still knocked out around the 49min mark, will have an exact time when results are published in the Advertiser tommorrow. Awesome weather for a run and good to see 29,000 people getting out and active.

Workout 18/09/08

5km TT Rower

Workout 17/09/08

As Many Rounds As Possible in 20mins (AMRAP)

5 Push Press (30kg)
10 KB Swings (24kg)
15 Double Unders

Workout 15/09/08

21 - 15 - 9

50kg Thrusters
Towel Pullups

For time:-

Workout 14/09/08

Warmup - Technique focus - Deadlift, squat clean with dowel & sandbag

30 10kg Sandbag squat cleans
30 KB Push press (16kg 15 each arm)
30 AB mat situps
30 Pushups

3 rounds for time :-

Workout 13/09/08

3 Rounds for Time

500m row
21 KB Swing (24kg)
12 Burpees

Workout 11/09/08

Row 2000m

Workout 08/09/08

Push - press

3-3-3-3-3-3

Work up to max load, post to comments

Workout 07/09/08

Tabata This

8 x 20/10 for each exercise, 1 min rest between exercise, score is lowest # of reps in a round for an exercise

Pushups
KB Swings
Situps
SDHP (KB)
Squats

Workout 05/09/08

10 rounds of

15 Deadlift (60kg)
15 Pushups

For time :-

Workout 04/09/08

20min TT (Time trial) C2 rower

Workout 03/09/08

21-15-9

16kg KB Snatches (each arm)
Deadlift (75kg)

For time ;-

Workout 02/09/08

100 Squats
90 Double unders
80 Box Jumps
70 KB Swings
60 Sandbag Lunges (30 e/s)
50 Ring Rows
40 Pushups
30 Situps
20 Burpees
10 KB Snatches (each arm)

For Time;-

Workout 01/09/08

Dumbells Gone Bad

DB Deadlift
DB Power clean
DB Split jerk
DB Deadlift
DB Power clean
DB Split Jerk
BW Squats

Complete max reps for each exercise for 30secs with a 15sec rest, complete 4 rounds of all exercises. Pick dumbell weight carefully as you cant change up or down after starting, score = reps x weight