FREE W# 157 March 21st 2012

Today's Workout is

HPC Hang Power Cleans @ 60/40kg
3,3,3

3 x 800m run
3 minutes rest between 800m

Record scores and post to site if you wish too

FREE workout 144 March 5 2012

Interval sprints

100m sprint + 30 sec rest

200m sprint + 30 sec rest

300m sprint + 60 sec rest

400m sprint + 60 sec rest

600m sprint + 90 sec rest

800m sprint + 90 sec rest

1500m sprint + 120 sec rest

800m sprint +90 sec rest

600m sprint + 90 sec rest

400m sprint + 60 sec rest

300m sprint + 60 sec rest

200m sprint + 30sec rest

100m sprint + 300sec of light jogging

Stretch out and eat healthy

December 9th 2011

Anaerobic speed day 

Warm up

Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.

Workout

6 x 100m
4 x 200m
2 x 400m
1 x 800m

Cool down - Stretching

November 7th 2011

Rounds of 30, 20, 10 reps

Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups

My time 20.20 minutes (no weight on front squat just the bar)

Scaled workout

30, 20, 10

Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support

Gillian 21.11mins Top effort Gillian woo :)

September 20 2011 -

Daily Dose

3 Rounds with 2 minute break between sets

Sprint 800m
Bench Press your body weight (sets of 20/15/10)