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