31/7/09

Deadlift ; 5/5/5/3/3/1/1

then;

50,40,30,20,10 reps for time of;

double unders
sit ups

30/7/09

REST DAY

29/7/09

Shoulder Press; 5/5/5/3/3/3/1/1/1

then;

4 x 500m row

28/7/09

Front Squat 5/5//5/5/5/3/3/3/3

then;

3 rounds for time of;

25m tire flip
15 28k kb swings
50 m sprint
25 m tire flip
10 burpees

27/7/09

"cindy"

AMRAP in 20 min's;

5 pull ups
10 push ups
15 squats

26/7/09

Skills and technique training, then;

21-15-9 reps for time of;

Overhead squat
kettlebell swings 28kg
20m bear crawl

25/7/09

Rest Day

WOD - 24/7/09

5 km row for time;

WOD - 23/7/09

FRONT SQUAT - 5/5/3/3/3/1/1/1

22/7/09

tabata this;

pull ups/bent over row
ring push ups/push press
row/v - up

21/7/09int

4 rounds for time of;

400m sprint
15 burpees
15 push ups
15 squats

19/7/09

For Time:
10 Pull ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups / 10 squats / 10 push ups
200m run
10 pull ups / 10 squats / 10 push ups / 10 burpee
200m run
10 pull ups / 10 squats / 10 push ups / 10 burpee
200m run
10 pull ups / 10 squats / 10 push ups
200m run
10 pull ups / 10 squats
200m run
10 pull ups

18/7/09

Tabata intervals;

Squats
ring push ups
sit ups
ring rows
burpees

(Perform each exercise for four minutes, with 1 minute rest inbetween exercises. Within those four minutes, there will be max reps in 20 seconds, then 10 seconds rest. Repeated 8 times, thus equaling four minutes per exercise.)

17/7/09

10km run for time ...

16/7/09

AMRAP IN 30MINS OF;

6 Muscle Ups
9 HSPU (HANDSTAND PUS UPS)
12 KTE (KNEES TO ELBOWS)

9/7/09

swim 50 m sprints x 5 - 30 second rest period ...

8/7/09

AMRAP (as many rounds as possible in 20 minutes) of;

5 handstand push ups
15 burpees
25 squats