Wednesday the 30th of November, 2011

"Blue Magic"

7 rounds of

3 minute rounds, 1 minute rest between rounds

AMRAP

3 burpees

5 pullups

7 squats

Tuesday the 29th of November, 2011

The Dumbbell Bear

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

Monday the 28th of November, 2011

"Welcome back Kotter"
25 pullups
25 pushups
50 burpees
50 walking lunges
75 situps
75 squats
500m run

Wednesday the 23rd of November, 2011

12 rounds of

2 minute rounds
7 burpee buy in
Max reps wall balls (20/14)

1 minute rest between rounds

Tuesday the 22nd of November, 2011

5 rounds of
400m run
15 pullups

Monday the 21st of November, 2011

"Yardie"

50 squats
50 situps
50 lateral jumps
50 situps
50 walking lunges
50 situps
50 Russian kb swings 70/53
50 situps
50 burpees

Friday the 18th of November 2011

Doormouse Intervals
1min on 30sec off

5 rounds
Squats
Push press 45/30
Box jumps 24/20
DB swings 45/30
Burpees

Thursday the 17th of November, 2011

Trainers choice

Wednesday the 16th of November, 2011

"Real Swag"

15 minutes AMRAP

15 kb swings (70/53)

10 paralette jumps

5 burpees

Tuesday the 15th of November, 2011

Cindy

Complete as many rounds as possible in 20 minutes

5 pullups
10 pushups
15 squats

Monday the 14th of November, 2011

Team workout

5 rounds

Class runs 500m for every second that the slowest runner is over 1:56 the entire class will perform a burpee.

Second run will start after last person finishes burpees and time cap will be the slowest time from first round.  Each round will reset timer cap to slowest run. 

Rest one minute between rounds

Friday the 11th of November, 2011

Doormouse Intervals

1 min on, 30 s off

5 rounds - score is total reps

Single arm DB swings (45/30)
Box Jumps (20)
Man makers (45/30)
Goblet Squats (45/30)
Burpees

Thursday the 10th of November, 2011

4 rounds not for time

If you cannot keep a continuous hold then take breaks as needed till your time accumulates to the total prescribed hold time


1 minute plank hold
30 second L-sit hold on paralettes
1 minute squat hold
30 second side plank both sides
1 minute v-hold
1 minute handstand hold against wall

Wednesday the 9th of November, 2011

"Science"

200 Squats
300 ab mat situps
200 squats

Tuesday the 8th of November, 2011

10k Run

Monday the 7th of November, 2011

"Juicy"

40 man makers (45/30)
100m run
30 man makers
200m run
20 man makers
400m run
10 man makers
800m run

Friday the 4th of November, 2011

Doormouse Intervals

5 Rounds

1 min work:30 sec rest

Chest slap push ups
Russian twists (20/40)
Squat jumps
Lunges
Lateral jumpo burpees

Thursday the 3rd of November, 2011

1600m run max effort
Rest to balance of 15 minutes
2 efforts

100m sprints every two minutes
4 efforts

Wednesday the 2nd of November, 2011

3 minute AMRAP , 3 rounds
Rest 1 minute after each round
7 Burpees on the minute & to start each round
Max 10′ Wall Ball shots, 20 pound ball
Score is total wall ball shots from all rounds

Rest and recover

3 rounds not for time
5 standing wheel roll outs
15 v-ups
12 russian twists (20/14)
12 back extensions
40 chinnies