Workout 19/10/08

3 Rounds for Time

400m run
21 KB Swings (24kg)
12 Pullups


100 Days of Burpees - Day 80

Workout 08/10/08

For time :-

3 rounds

400m run
21 KB Swings (24kg)
12 Pullups

Tuesday 7/10/08

Workout 1

For Time:-
45 Double Unders
45 Thrusters (40kg)
45 Dips
45 Double Unders

Workout 2
200m run
10 Burpees
10 KB Swings (24kg)
10 KB Situps
200m run
9 Burpees
9 KB Swing
9 KB Situps
.... Down to 1 rep

Workout 30/09/08

20mins AMRAP

5 towel pullups
10 situps
15 KB swings (24kg)

nb. towel pullups are alternating sides each rep, ie head up to the left then next rep up to the right

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 22/09/08

4 Rounds for Time :-

15 KB Snatches each arm
25 Situps


Finisher : 100 Double Unders for time

Workout 13/09/08

3 Rounds for Time

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

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 27/08/08

Retribution

150 KB Swings (16kg)
150 Squats

Everytime you stop incurs a penalty of 250m on the rower, be really strict on the stopping rule ie; pause for more than 1-2 secs with the squats and get rowing

For time:-

Workout 25/08/08

am workout - Endurance workout

3.2km run time trial

Click here to see map of one mile loop thru parklands I used

pm workout - Filthy Fifty

50 Box Jumps
50 Jumping Pullups
50 KB Swings (16kg)
50 Walking Lunges
50 Situps
50 Push Press (20kg)
50 Deadlift (20kg)
50 Thrusters (15kg)
50 Burpees
50 Double Unders

For time:-

Workout 09/08/08

21 - 15 - 9

1 arm kettlebell snatches (16kg / reps are for each arm)
Pull ups

For time :-

Workout 02/08/08

'Helen'

400m run
21 KB Swings (24kg)
12 Pullups

3 rounds for time

Workout 30/07/08

Max reps of each exercise

1min situps
1min one-arm KB swings (16kg left arm)
1min double unders
1min one-arm KB swings (16kg right arm)
1min rest

5 rounds

Workout 29/07/08

800m run
then 5 rounds of
21 SDHP (32kg/24kg)
15 Burpees
9 Thrusters (32kg/24kg)

25min time limit

Workout 26/07/08

For Time:-

50 Squats
then
21 - 15 - 9 reps
KB Swings (16kg)
Box Jumps (18" bench)
then
9 - 15 - 21
Pushups (feet elevated)
Ring Rows
then
50 Squats

Workout 25/07/08

Max rounds in 10mins

20 Push jerk (2x16kg KB)
40 Double unders
20 SDHP (24kg KB)

Workout 22/07/08

For time:-

400m run
21 KB Swings (24kg)
12 Pullups

3 rounds


Finisher
Tabata squats - score = lowest reps in a round

Workout 21/07/08

For time:-

50 Box jump (milk crate)
50 Jumping pullups
50 KB Swings (16kg)
50 Walking Lunge
50 Situps
50 Push Press (sandbag)
50 Back Extensions
50 Keg Thrusters
50 Burpees
50 Double unders