20 minutes AMRAP
5 kb swings 72/53
6 pushups
7 squats
8 butterfly situps
Wednesday, August 31, 2011
Tuesday, August 30, 2011
Tuesday the 30th of August, 2011
4x500m row with full recovery between efforts
then
Courtesy of Ross Training
5 rounds NFT
5 ab wheel roll outs or 10 slow toe to bar
15 v-ups with feet not touching the ground
10 russian twists (20/12)
12 back extensions or 24 supermans
26 chinnies
then
Courtesy of Ross Training
5 rounds NFT
5 ab wheel roll outs or 10 slow toe to bar
15 v-ups with feet not touching the ground
10 russian twists (20/12)
12 back extensions or 24 supermans
26 chinnies
Sunday, August 28, 2011
Friday, August 26, 2011
Friday the 26th of August, 2011
6 rounds for quality - move as quickly through the circuit as possible with good form.
7 burpees
3 HEAVY DB or KB snatches per arm
7 burpees
3 HEAVY DB or KB swings per arm
7 burpees
15 pushups
1 minute rest
Courtesy of Ross Training
7 burpees
3 HEAVY DB or KB snatches per arm
7 burpees
3 HEAVY DB or KB swings per arm
7 burpees
15 pushups
1 minute rest
Courtesy of Ross Training
Thursday, August 25, 2011
Thursday the 25th of August, 2011
50 squats
500m run
50 box jumps (24/20)
500m run
50 walking lunges
500m run
50 squats
500m run
50 box jumps (24/20)
500m run
50 walking lunges
500m run
50 squats
Wednesday, August 24, 2011
Wednesday the 24th of August, 2011
5 rounds of
50 anchored sit ups
30 good mornings
Rest and recover
250m row max effort
3 attempts
50 anchored sit ups
30 good mornings
Rest and recover
250m row max effort
3 attempts
Sunday, August 21, 2011
Monday the 22nd of August, 2011
10 rounds of
1 minute AMRAP
3 burpees
5 kb swings (53/35)
1 minute rest between rounds
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