THUR PM 5/8/10

For Time
21 db thrusters
21 kb swings
21 double unders
15 db thrusters
15 kb swings
15 double unders
9 db thrusters
9 kb swings
9 double unders

WED MORNING 4/8/10

AMRAP in 12 mins
10 db pushpress
10 overhead squats
100m run

TUES PM 3/8/10

AMRAP in 12mins
10 db pushpress
10 overhead squats
100m run

MON MORNING 2/8/10

AMRAP IN 12mins
5 Horizontal pullups
10 pushpress
15 overhead squats

SAT MORNING 31/7/10

No sessions due to rain

THUR PM 29/7/10

No session due to rain
On a positive note, here is a pic of the pullup bars after just being installed at the new gym!

WED MORNING 28/7/10

3 Rounds for Time
400m run
30 walking lunges
30 squats

TUES PM 27/7/10

Tabata
(20sec effort : 10sec rest) x 8 rounds for each exercise
squats
situps
pushups
KB swings
DB Pushpress

MON MORNING 26/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Burpees
Dumbbell Snatch
Double Unders / Skips x 5

SAT MORNING 24/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Box Jumps
DB Push press
Double Unders
Run 100m

THUR PM 22/7/10

For Time
10,9,8,7,6,5,4,3,2,1 reps of:
Burpee hurdle jumps
Dumbbell Snatch
Double Unders / Skips x 5


If only we had a wall to jump...

WED MORNING 21/7/10

Fight Gone Bad
3 Rounds for as many reps as possible
Wall Balls
Box Jumps / Step Ups
Push Press
SDHP KB
Shuttle Run
(1min each exercise, 2 min rest betweeen rounds)

TUES PM 20/7/10

Session cancelled due to weather

MON MORNING 19/7/10

Tabata workout
6 rounds of each exercise
(20 sec of work, 10 sec rest)
Overhead squats (dowel)
t runs
strict db shoulder press
wall balls
sit ups (E2T)
double unders/skipping

SAT MORNING 17/7/10

Fight Gone Bad
3 Rounds for as many reps as possible
Wall Balls
Box Jumps / Step Ups
Push Press
SDHP KB
Shuttle Run
(1min each exercise, 2 min rest betweeen rounds)

THUR PM 15/7/10

For Time

21,15,9 reps of:
DB Thrusters
Box Jumps / Step Ups

200m run

9,15,21 reps of:
DB Thrusters
Box Jumps / Step Ups

WED MORNING 14/7/10

As Many Rounds As Possible in 15Mins (AMRAP)
5 Push ups
10 DB Pushpress
20 Squats
10 / 40 Double Unders / Skips

TUES PM 13/7/10

3 Rounds with 1 min rest between rounds
10 each leg Dumbbell overhead lunges
10 each arm Dumbbell push press
200m run
20 tricep dips
20 squats

MON MORNING 12/7/10

For time
400m run

Then 3 rounds of:
20 wall balls
20 SDHP KB
100 skips
20 DB push press
20 Step jumps

Finish with 400m run

(Last done on the 21/4/10)

SAT MORNING 10/7/10

For Time
400m run
10 pushups
20 KB swings
30 DB pushpress
40 squats
50 mountain climbers
400m run
50 mountain climbers
40 squats
30 DB pushpress
20 KB swings
10 pushups
400m run