AM Workout
5 Sets
Kettlebell Alternating Swings
Kettlebell Thruster
Kettlebell Tri Extenstion
PM Workout
Row 40 Sec Rest 10 Sec
12 Sets
Friday, July 31, 2009
Thursday, July 30, 2009
Wednesday, July 29, 2009
Wednesday - Workout
AM Workout
Tabbata 20 Sec Exercise / 10 Sec Rest
Bike
Boxing Bag Mounting Postion
Sledge Hammer Slams
Dips
PM Workout
Row 500m
10 DB Burpies
Tabbata 20 Sec Exercise / 10 Sec Rest
Bike
Boxing Bag Mounting Postion
Sledge Hammer Slams
Dips
PM Workout
Row 500m
10 DB Burpies
Tuesday, July 28, 2009
Tuesday - Workout
7km Bike
10 Kettlebell Swing 36kg
6km Bike
20 Kettlebell Swing 32kg
5km Bike
30 Kettlebell Swing 28kg
4km Bike
40 Kettlebell Swing 24kg
3km Bike
50 Kettlebell Swing 20kg
2km Bike
60 Kettlebell Swing 16kg
1km Bike
70 Kettlebell Swing 12kg
10 Kettlebell Swing 36kg
6km Bike
20 Kettlebell Swing 32kg
5km Bike
30 Kettlebell Swing 28kg
4km Bike
40 Kettlebell Swing 24kg
3km Bike
50 Kettlebell Swing 20kg
2km Bike
60 Kettlebell Swing 16kg
1km Bike
70 Kettlebell Swing 12kg
Monday, July 27, 2009
Monday - Workout
AM Workout
5 Sets of 10 Reps
Kettlebell Swing
Kettlebell Bi Curl
Kettlebell Shoulder Press
PM Workout
3 Sets
Row 500m
10 DB T Bar Push Ups
10 DB Rengade Row
5 Sets of 10 Reps
Kettlebell Swing
Kettlebell Bi Curl
Kettlebell Shoulder Press
PM Workout
3 Sets
Row 500m
10 DB T Bar Push Ups
10 DB Rengade Row
Sunday, July 26, 2009
Saturday, July 25, 2009
Friday, July 24, 2009
Friday - Workout
AM Workout
4 Sets - 1 Min Work - 20 Sec Rest
Sandbag Shouldering
Keg Clean + Press
Tyre Flips
Kettlebell Swings
PM Workout
2 Sets for time
Row 1000m
10 Close Grip Push Up
20 Back Extension
4 Sets - 1 Min Work - 20 Sec Rest
Sandbag Shouldering
Keg Clean + Press
Tyre Flips
Kettlebell Swings
PM Workout
2 Sets for time
Row 1000m
10 Close Grip Push Up
20 Back Extension
Thursday, July 23, 2009
Thursday - Workout
Run 2km
50 Push Press
25 Hanging Leg Raise
Run 2km
50 Over Head Walking Lunge
25 Jacknive
Run 2km
50 Jumping Pull Ups
25 Double Crunch
50 Push Press
25 Hanging Leg Raise
Run 2km
50 Over Head Walking Lunge
25 Jacknive
Run 2km
50 Jumping Pull Ups
25 Double Crunch
Wednesday, July 22, 2009
Wednesday - Workout
AM Workout
3 Sets - Using Med Ball each workout
5 Burpies
10 Shoulder Press
15 Wall Ball
20 Box Jumps
25 Squats
PM Workout
3 Sets
Row 500m
10 DB Thruster
3 Sets - Using Med Ball each workout
5 Burpies
10 Shoulder Press
15 Wall Ball
20 Box Jumps
25 Squats
PM Workout
3 Sets
Row 500m
10 DB Thruster
Tuesday, July 21, 2009
Tuesday - Workout
3 Sets - 2 Mins Each Exercise
Sandbag Shouldering 30kg
Keg clean + Press 25kg
Tyre Flips
Kettlebell Swings 20kg
Sandbag Shouldering 30kg
Keg clean + Press 25kg
Tyre Flips
Kettlebell Swings 20kg
Monday, July 20, 2009
Monday - Workout
AM Workout
Run 3km
3 Sets 0f 20 Reps
Wall Ball
Squats
Kettlbell Swings
Box Jump
Push Up
Jumping Pull Up
PM Workout
Row 500m
10 Hindu Push Up
Run 3km
3 Sets 0f 20 Reps
Wall Ball
Squats
Kettlbell Swings
Box Jump
Push Up
Jumping Pull Up
PM Workout
Row 500m
10 Hindu Push Up
Sunday, July 19, 2009
Saturday, July 18, 2009
Saturday - Workout
Run 3km
5 Sets - 5 Reps
Ring Dips
Ring Row (Feet on Med Ball)
Chin Ups
Push Ups (To Chest)
5 Sets - 5 Reps
Ring Dips
Ring Row (Feet on Med Ball)
Chin Ups
Push Ups (To Chest)
Friday, July 17, 2009
Friday - Workout
AM Workout
Run 3km
5 Sets for time
5 Keg Squats
5 Keg Cleans
5 Keg Burpie Rows
5 Sandbag Burpie row
5 Sandbag Cleans
5 Sandbag Squats
Sandbag 30kg - Keg 25kg
PM Workout
Row 3000m
Run 3km
5 Sets for time
5 Keg Squats
5 Keg Cleans
5 Keg Burpie Rows
5 Sandbag Burpie row
5 Sandbag Cleans
5 Sandbag Squats
Sandbag 30kg - Keg 25kg
PM Workout
Row 3000m
Thursday, July 16, 2009
Thursday - Workout
AM Workout
20 Sec Work - 10 Sec Rest
Battling Rope Alternating Waves
Kettlebell Swings
Battling Rope Dual Power Waves
Alternating Kettbell Swings
PM Workout
3km Run
4 Mins Sandbag Shouldering 30kg
4 Mins Kettlebell Swings 16kg
20 Sec Work - 10 Sec Rest
Battling Rope Alternating Waves
Kettlebell Swings
Battling Rope Dual Power Waves
Alternating Kettbell Swings
PM Workout
3km Run
4 Mins Sandbag Shouldering 30kg
4 Mins Kettlebell Swings 16kg
Wednesday, July 15, 2009
Wednesday - Workout
AM Workout
How many sets in 30mins
1km Ride
5 Burpies
10 Push Ups
15 Squats
20 Crunch
PM Workout
3 Sets for Time
Row 500m
10 DB Thruster
10 DB Renegade Row
How many sets in 30mins
1km Ride
5 Burpies
10 Push Ups
15 Squats
20 Crunch
PM Workout
3 Sets for Time
Row 500m
10 DB Thruster
10 DB Renegade Row
Tuesday, July 14, 2009
Tuesday - Workout
3 Sets for time
5 Tyre Flips
10 Push Ups
15 Dips
20 Squats
25 Box Jumps
3 Sets
5 Burpies
10 Tuck Jumps
15 Jumping Ball Slam
20 Kettlebell Swing
3 Sets
5 Keg Cleans
10 Keg Bi Curl
15 Keg Rows
20 Keg Push Up
25 Keg Squats
5 Tyre Flips
10 Push Ups
15 Dips
20 Squats
25 Box Jumps
3 Sets
5 Burpies
10 Tuck Jumps
15 Jumping Ball Slam
20 Kettlebell Swing
3 Sets
5 Keg Cleans
10 Keg Bi Curl
15 Keg Rows
20 Keg Push Up
25 Keg Squats
Monday, July 13, 2009
Monday - Workout
AM Workout
Weighted Vest Workout
Run 3km
5 Sets
10 Ring Row
10 Ring Push Up
PM Workout
Row 500m
5 Burpie
20 Crunch
Weighted Vest Workout
Run 3km
5 Sets
10 Ring Row
10 Ring Push Up
PM Workout
Row 500m
5 Burpie
20 Crunch
Sunday, July 12, 2009
Saturday, July 11, 2009
Saturday - Workout
16 Min Workout
8 Sets each Exercise
20 Sec Work 10 Sec Rest
1 Arm Kettlebell Swing
Sledge Hammer Side Strikes
(change to other arm / side)
Rest
4 Sets each arm
20 Sec Work 10 Sec Rest
1 arm exercise
Kettlebell Snatch
Kettlebell Row
Kettlebell Shoulder Press
Kettlebell Swing / High Pull
8 Sets each Exercise
20 Sec Work 10 Sec Rest
1 Arm Kettlebell Swing
Sledge Hammer Side Strikes
(change to other arm / side)
Rest
4 Sets each arm
20 Sec Work 10 Sec Rest
1 arm exercise
Kettlebell Snatch
Kettlebell Row
Kettlebell Shoulder Press
Kettlebell Swing / High Pull
Friday, July 10, 2009
Friday - Workout
AM Workout
5 Sets
30 Tuck Jumps
20 Jumping Pull Ups
10 Clap Push Ups
PM Workout
10 Mins
Row 50sec
Rest 10sec
5 Sets
30 Tuck Jumps
20 Jumping Pull Ups
10 Clap Push Ups
PM Workout
10 Mins
Row 50sec
Rest 10sec
Thursday, July 9, 2009
Thursday - Workout
3 Sets
20 Kettlebell Swing
Stair Run
3 Sets
20 Kettlebell Curl
Stair Bunny Hop
3 Sets
10 Each Side Kettlebell 1 Arm Swing
Stair Run Kettlebell above head
20 Kettlebell Swing
Stair Run
3 Sets
20 Kettlebell Curl
Stair Bunny Hop
3 Sets
10 Each Side Kettlebell 1 Arm Swing
Stair Run Kettlebell above head
Wednesday, July 8, 2009
Wednesday - Workout
AM Workout
Weighted Vest Workout
5 Reps 5 Sets
Muscle Bulders
Pull Ups
Trye Flips
Keg Cleans
PM Workout
3 sets for time
Row 500m
30 Moutian Climbers
30 Star Jumps
Weighted Vest Workout
5 Reps 5 Sets
Muscle Bulders
Pull Ups
Trye Flips
Keg Cleans
PM Workout
3 sets for time
Row 500m
30 Moutian Climbers
30 Star Jumps
Tuesday, July 7, 2009
Monday, July 6, 2009
Monday - Workout
AM Workout
Run 3km
20 Hanging Leg Raise
20 Squat Jump
20 Lying Leg Raise
20 Box Jump
20 Double Crunch
20 Squat Thrust
20 Jacknives
20 Burpies
PM Workout
3 x Row 500m
10 Thruster 20kg
10 Sumo High Pull 20kg
Run 3km
20 Hanging Leg Raise
20 Squat Jump
20 Lying Leg Raise
20 Box Jump
20 Double Crunch
20 Squat Thrust
20 Jacknives
20 Burpies
PM Workout
3 x Row 500m
10 Thruster 20kg
10 Sumo High Pull 20kg
Saturday, July 4, 2009
Saturday - Workout
8 Sets - 20 Sec Exercise 10 Sec Rest
Kettlebell Swing
Sledge Hammer Swing / Slams
Jumping Ball Slam
Burpie
Kettlebell Swing
Sledge Hammer Swing / Slams
Jumping Ball Slam
Burpie
Friday, July 3, 2009
Friday - Workout
AM Workout
10 Reps - 3 Sets
Kettlebell Swing (36 kg)
Chin Ups
Keg Burpie Rows
Deep Squat
Box Jump
PM Workout
5 Reps - 5 Sets
Keg Cleans
Trye Flips
Ring Dips
Mucles Builders
10 Reps - 3 Sets
Kettlebell Swing (36 kg)
Chin Ups
Keg Burpie Rows
Deep Squat
Box Jump
PM Workout
5 Reps - 5 Sets
Keg Cleans
Trye Flips
Ring Dips
Mucles Builders
Thursday, July 2, 2009
Thursday - Workout
Kettlebell Workout in Park
5 Sets for time
Kettlebell Famers Walk 20m (12kg each arm)
30 Kettlebell Swing (24kg)
Kettlebell Lunge Walk 20m (12kg each arm)
30 Alternating Kettlebell Swing (20kg)
5 Sets for time
Kettlebell Famers Walk 20m (12kg each arm)
30 Kettlebell Swing (24kg)
Kettlebell Lunge Walk 20m (12kg each arm)
30 Alternating Kettlebell Swing (20kg)
Wednesday, July 1, 2009
Wednesday - Workout
AM Workout
3km Run
3 x 50 Reps
Squat Jumps
Push Ups
PM Workout
3 Sets for time
Row 500m
10 Sumo Deadlift
10 Push Press
3km Run
3 x 50 Reps
Squat Jumps
Push Ups
PM Workout
3 Sets for time
Row 500m
10 Sumo Deadlift
10 Push Press
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