Tuesday, June 30, 2009

Tuesday - Workout

30 Mins for sets
Weighted Vest Workout
20 Jumping Pull Ups
15 Squat Thrust
10 Shoulder Push Up
5 Ring Dip

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

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

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

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

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

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

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

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

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

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

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

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

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)

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

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

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

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

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

Saturday, June 6, 2009

Saturday - Workout

8 Sets - 20 sec Work 10 Sec Rest

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

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

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

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

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