Thursday, April 30, 2009

Thursday - Workout

Weighted Vest Workout - 6kg

Workout 1 = 20 Reps - 5 Sets
Deep Squat
Push Up
Overhead Lunge
Shoulder Push Up

Workout 2 = 5 Reps - 5 Sets
Pull Up
Burpie
Ring Dip
Get Up

Tuesday, April 28, 2009

Tuesday - Workout

5 Sets of 30 For Time

Kettlebell Swings
Ball Slams
Jumping Pull Up
Push Press

Monday, April 27, 2009

Monday - Workout

3 Sets for time
500m Row
15 Close Grip Push Up
15 Wide Push Up
15 Sit Up
15 Crunch

Thursday, April 23, 2009

Wednesday, April 22, 2009

Tuesday, April 21, 2009

Sunday, April 19, 2009

Friday, April 17, 2009

Thursday, April 16, 2009

Thursday - Workout

3 Sets for Time

5 Keg Clean & Press
15 Tyre Flips / Jump In & Out
25 Wall Ball
35 Tyre Sledge Hammer

Wednesday, April 15, 2009

Wednesday - Workout

Row 1000m
30 Back Extension
30 Double Crunch
Row 1000m
30 Back Extension
30 Double Crunch

Tuesday, April 14, 2009

Tuesday - Workout

Row 500m
10 Clap Push Ups
10 Jumping Pull Ups
Row 500m
15 Hindu Push Ups
15 Deadlift / Bent Over Row
Row 500m
20 Push Ups

Monday, April 13, 2009

Monday - Workout

100 Reps for each exercise for time

Kettlebell Swings
Jumping Pull Ups
Crunch
Deep Squat
Dips

Thursday, April 9, 2009

Thursday - Workout

2 sets of 30

Box Jumps
Jumping Pull Up Wide Grip
Push Press
Jumping Chin Up
Crunch
Jumping Pull Up

Wednesday, April 8, 2009

Tuesday, April 7, 2009

Monday, April 6, 2009

Monday - Workout

5 Sets of 5 for time with 25kg Keg

Keg Burpie Row
Keg Clean & Press

3 Sets of 10 (Feet on box)

Keg Swings
Keg High Pull

Friday, April 3, 2009

Friday - Workout

Tyre Workout - 3 Sets of 20

Tyre Flips
Push Ups (Feet on Tyre)
Box Jumps
Situps
Tyre Flips
Dips
Jump In & Out
Back Extension

Thursday, April 2, 2009

Thursday - Workout

50 Kettlbell Swings
10 Overhead Lunges
40 Kettlbell Swings
20 Overhead Lunges
30 Kettlbell Swings
30 Overhead Lunges
20 Kettlbell Swings
40 Overhead Lunges
10 Kettlbell Swings

Wednesday, April 1, 2009

Tuesday - Work

Up early to take a circuit style session (used the big shipping rope).
Into town for Gym work, then PT and last session with the netball club.

Wednesday - Workout

3 Sets as fast as possible
1k Run
1k Row

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