30 Mins for sets
Weighted Vest Workout
20 Jumping Pull Ups
15 Squat Thrust
10 Shoulder Push Up
5 Ring Dip
Tuesday, June 30, 2009
Monday, June 29, 2009
Monday - Workout
AM Workout
2 Sets for time
2km Run
30 Kettlebell Swings
PM Workout
3 Sets
Row 500
10 Burpies
2 Sets for time
2km Run
30 Kettlebell Swings
PM Workout
3 Sets
Row 500
10 Burpies
Sunday, June 28, 2009
Saturday, June 27, 2009
Friday, June 26, 2009
Friday - Workout
AM Workout
10 Reps 5 Sets
Weighted Vest
1 Arm Swing
1 Arm High Pull
1 Arm Clean
Ride 500m
PM Workout
Row 30 Sec
Rest 10 Sec
10 Mins
10 Reps 5 Sets
Weighted Vest
1 Arm Swing
1 Arm High Pull
1 Arm Clean
Ride 500m
PM Workout
Row 30 Sec
Rest 10 Sec
10 Mins
Thursday, June 25, 2009
Thursday - Workout
Run 3km
10 Tyre Flips
20 Box Jumps on Tyre
30 Dips on Tyre
Run 2km
20 Tyre Flips
30 Box Jumps on Tyre
40 Dips on Tyre
Run 1km
30 Tyre Flips
40 Box Jumps on Tyre
50 Dips on Tyre
10 Tyre Flips
20 Box Jumps on Tyre
30 Dips on Tyre
Run 2km
20 Tyre Flips
30 Box Jumps on Tyre
40 Dips on Tyre
Run 1km
30 Tyre Flips
40 Box Jumps on Tyre
50 Dips on Tyre
Wednesday, June 24, 2009
Wednesday - Workout
AM Workout
Med Ball Workout
5 Burpie
10 Thruster
15 Push Ups - Toes on Ball
20 Overhead Lunge
25 Ball Slam
30 Russian Twist
PM Workout
3 Sets for time
Row 500m
20 Crunch
20 Back Extension
Med Ball Workout
5 Burpie
10 Thruster
15 Push Ups - Toes on Ball
20 Overhead Lunge
25 Ball Slam
30 Russian Twist
PM Workout
3 Sets for time
Row 500m
20 Crunch
20 Back Extension
Tuesday, June 23, 2009
Tuesday - Workout
10 Reps of Each exercise
5 Sets for time
Keg Deadlift
Run 100m
Keg Push Up
Run 100m
Keg Squat
Run 100m
Keg Shoulder Press
Run 100m
Keg Lunge
Run 100m
Keg Upright Row
Run 100m
5 Sets for time
Keg Deadlift
Run 100m
Keg Push Up
Run 100m
Keg Squat
Run 100m
Keg Shoulder Press
Run 100m
Keg Lunge
Run 100m
Keg Upright Row
Run 100m
Monday, June 22, 2009
Monday - Workout
AM Workout
3km Run
5 Sets of 10 Reps
Kettlebell Swing
Push Press
PM Workout
3 Sets for time
Row 500m
10 Tuck Jumps
10 Hindu Push Ups
3km Run
5 Sets of 10 Reps
Kettlebell Swing
Push Press
PM Workout
3 Sets for time
Row 500m
10 Tuck Jumps
10 Hindu Push Ups
Sunday, June 21, 2009
Saturday, June 20, 2009
Saturday - Workout
10 Reps 3 Sets
1 Arm Kettlebell Swing
1 Arm Kettlebell High Pull
1 Arm Kettlebell Clean
1 Arm Kettlebell houlder Press
1 Arm Kettlebell Clean & Jerk
Push Ups on Kettlebells
Kettlebell Suitcase Rows
1 Arm Kettlebell Swing
1 Arm Kettlebell High Pull
1 Arm Kettlebell Clean
1 Arm Kettlebell houlder Press
1 Arm Kettlebell Clean & Jerk
Push Ups on Kettlebells
Kettlebell Suitcase Rows
Friday, June 19, 2009
Friday - Workout
AM Workout
8 Sets Per Exercise
20 Sec Work 10 Sec Rest
Squat Hold On Wall
Deep Squat
Hover
Crunch
PM Workout
Row 50 Sec - 10 Sec Rest
10 Mins
8 Sets Per Exercise
20 Sec Work 10 Sec Rest
Squat Hold On Wall
Deep Squat
Hover
Crunch
PM Workout
Row 50 Sec - 10 Sec Rest
10 Mins
Thursday, June 18, 2009
Thursday - Workout
3km Run
20 Kettlbell Swing
20 Kettlebell Russain Twist
20 Kettlebell Squat Thrust
20 Kettlebell Push Ups
20 Kettlebell Suitcase Rows
20 Kettlbell Swing
20 Kettlebell Russain Twist
20 Kettlebell Squat Thrust
20 Kettlebell Push Ups
20 Kettlebell Suitcase Rows
Wednesday, June 17, 2009
Wednesday - Workout
AM Workout
10 Reps - 10 Sets
Wide Push Up
Wide Pull Up
Chin Up
Close Grip Push Up
PM Workout
3 Sets for time
Row 500m
10 Burpie with Tuck Jump
10 Reps - 10 Sets
Wide Push Up
Wide Pull Up
Chin Up
Close Grip Push Up
PM Workout
3 Sets for time
Row 500m
10 Burpie with Tuck Jump
Tuesday, June 16, 2009
Tuesday - Workout
5 Sets for time
10 Wall Ball
10 Tyre Flip
10 Box Jumps
10 Keg Burpie Row
10 Keg Cleans
10 Ball Burpies
10 Wall Ball
10 Tyre Flip
10 Box Jumps
10 Keg Burpie Row
10 Keg Cleans
10 Ball Burpies
Monday, June 15, 2009
Monday - Workout
AM Workout
500 Rep Workout
50 Kettbell Swings
50 Ball Slams
50 Squats
50 Star Jumps
50 Push Ups
50 Jumping Pull Ups
50 Dips
50 Ring Rows
50 Crunch
50 Back Extensions
PM Workout
3 Sets for time
Row 500m
8 kg - 1 Arm Get Ups 5 each side
500 Rep Workout
50 Kettbell Swings
50 Ball Slams
50 Squats
50 Star Jumps
50 Push Ups
50 Jumping Pull Ups
50 Dips
50 Ring Rows
50 Crunch
50 Back Extensions
PM Workout
3 Sets for time
Row 500m
8 kg - 1 Arm Get Ups 5 each side
Sunday, June 14, 2009
Saturday, June 13, 2009
Saturday - Workout
AM Workout
20 Sec Work 10 Sec Rest
15kg Plate Squat Press
Sledge Hammer (Standing on Tyre)
Burpies (Without Jump)
Elbow Strikes (On top of Bag)
PM Workout
10 Reps 5 Sets
Keg Bi Curl
Keg Squat (Keg on Shoulders)
Keg Upright Row
Keg Deadlift
Keg Push Up (Chest to Keg)
Keg Squat (Butt to Keg)
Keg Row
Keg Lunge (Keg On Shoulders)
20 Sec Work 10 Sec Rest
15kg Plate Squat Press
Sledge Hammer (Standing on Tyre)
Burpies (Without Jump)
Elbow Strikes (On top of Bag)
PM Workout
10 Reps 5 Sets
Keg Bi Curl
Keg Squat (Keg on Shoulders)
Keg Upright Row
Keg Deadlift
Keg Push Up (Chest to Keg)
Keg Squat (Butt to Keg)
Keg Row
Keg Lunge (Keg On Shoulders)
Friday, June 12, 2009
Friday - Workout
AM Workout
5 Sets for time
10 Keg Cleans
10 Keg Burpie Rows
Keg Bear Hug Run
PM Workout
Row for 20 Sec, rest for 10 Sec
24 Sets - 12mins
5 Sets for time
10 Keg Cleans
10 Keg Burpie Rows
Keg Bear Hug Run
PM Workout
Row for 20 Sec, rest for 10 Sec
24 Sets - 12mins
Thursday, June 11, 2009
Thursday - Workout
AM Workout
5 Sets for time
10 Tyre Flips
10 Sumo High Pull
20 Push Ups
20 Ring Rows
30 Kettlebell Swing
30 Ball Slam
PM Workout
3 Sets
100 Situps On Gym Ball
50 Back Extension On Gym Ball
100 Situps On Floor
50 Back Extensions On Floor
5 Sets for time
10 Tyre Flips
10 Sumo High Pull
20 Push Ups
20 Ring Rows
30 Kettlebell Swing
30 Ball Slam
PM Workout
3 Sets
100 Situps On Gym Ball
50 Back Extension On Gym Ball
100 Situps On Floor
50 Back Extensions On Floor
Wednesday, June 10, 2009
Wednesday - Workout
AM Workout
As many sets in 30mins
5 Pull Ups
5 Ring Dips
10 Push Ups
10 Shoulder Push Ups
20 Squats
20 Crunch
PM Workout
3 Sets
Row 500
10 Muscle Builders
As many sets in 30mins
5 Pull Ups
5 Ring Dips
10 Push Ups
10 Shoulder Push Ups
20 Squats
20 Crunch
PM Workout
3 Sets
Row 500
10 Muscle Builders
Tuesday, June 9, 2009
Tuesday - Workout
Weighted Vest Workout
Alternating 16 Sets Each
20 Sec Work 10 Sec Rest
16mins all up
Keg Burpie Row 25kg
Med Ball Thruster 6kg
Alternating 16 Sets Each
20 Sec Work 10 Sec Rest
16mins all up
Keg Burpie Row 25kg
Med Ball Thruster 6kg
Monday, June 8, 2009
Monday - Workout
AM Workout
8 Sets 20 Sec Work 10 Sec Rest
Sledge Hammer Slams
Standing Row with Rings
KB Russian Twists
Weighted Squats
PM Workout
Bike 5km
28kg Kettlebell Swing 10 Reps
Bike 4km
24kg Kettlebell Swing 20 Reps
Bike 3km
20kg Kettlebell Swing 30 Reps
Bike 2km
16kg Kettlebell Swing 40 Reps
Bike 1km
12kg Kettlebell Swing 50 Reps
8 Sets 20 Sec Work 10 Sec Rest
Sledge Hammer Slams
Standing Row with Rings
KB Russian Twists
Weighted Squats
PM Workout
Bike 5km
28kg Kettlebell Swing 10 Reps
Bike 4km
24kg Kettlebell Swing 20 Reps
Bike 3km
20kg Kettlebell Swing 30 Reps
Bike 2km
16kg Kettlebell Swing 40 Reps
Bike 1km
12kg Kettlebell Swing 50 Reps
Sunday, June 7, 2009
Saturday, June 6, 2009
Saturday - Workout
8 Sets - 20 sec Work 10 Sec Rest
Shoulder Press
Boxing Bag
Leg Extension
Stationary Bike
Shoulder Press
Boxing Bag
Leg Extension
Stationary Bike
Friday, June 5, 2009
Friday - Workout
AM Workout
Punching Bag Work - 8 Sets 20 Sec Work 10 Sec Rest
Jab Cross
Snap Kick
Body Hooks
Front Kick
PM Workout
3 Sets
Row 500m
10 Burpies
20 Back Ext
30 Sit Ups
Punching Bag Work - 8 Sets 20 Sec Work 10 Sec Rest
Jab Cross
Snap Kick
Body Hooks
Front Kick
PM Workout
3 Sets
Row 500m
10 Burpies
20 Back Ext
30 Sit Ups
Thursday, June 4, 2009
Thursday - Workout
3km Run
50 Push Ups
50 Overhead Lunge
2km Run
50 Shoulder Press
50 Deep Squats
1km Run
50 Dips
50 Deadlifts
50 Push Ups
50 Overhead Lunge
2km Run
50 Shoulder Press
50 Deep Squats
1km Run
50 Dips
50 Deadlifts
Wednesday, June 3, 2009
Wednesday - Workout
AM Workout
5 Sets
250m Run
10 Wall Ball
10 Keg Burpie Row
10 V Sit Ups
PM Workout
How Many Sets in 10mins
200m Row 30 Sec Rest
5 Sets
250m Run
10 Wall Ball
10 Keg Burpie Row
10 V Sit Ups
PM Workout
How Many Sets in 10mins
200m Row 30 Sec Rest
Tuesday, June 2, 2009
Monday, June 1, 2009
Monday - Workout
AM Workout
5 Sets for Time
5 Dive Bombers
5 Muscle Builders
10 Cleans
10 Kettlebell Swings
20 Kettlebell Russain Twists
20 Ball Slams
30 Jumping Pull Ups
30 Crunch
PM Workout
3 x Row 500m
50 Star Jumps
5 Sets for Time
5 Dive Bombers
5 Muscle Builders
10 Cleans
10 Kettlebell Swings
20 Kettlebell Russain Twists
20 Ball Slams
30 Jumping Pull Ups
30 Crunch
PM Workout
3 x Row 500m
50 Star Jumps
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