3 Rounds for time
This is a super basic task that anyone from beginner to advanced can complete.
Will take between 6 and 10 minutes for most.
Sunday 30 October 2011
Sunday 23 October 2011
October 25th 2011 - Pull and Rip
Daily Dose
5 Chin ups L hold
5 Handstand Push ups HSPU
5 Squats
Every minute for 30 minutes
5 Chin ups L hold
5 Handstand Push ups HSPU
5 Squats
Every minute for 30 minutes
October 24th 2011 - Lose that belly
Daily Dose
30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)
Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)
30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)
Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)
Friday 21 October 2011
October 23rd 2011 - Pump
DAILY DOSE
8 Sets
Squats (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!
8 Sets
Bench Press (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!
Thursday 20 October 2011
October 22nd 2011 - Rest
Take it Lax
No training today as such
Take the time to practise a skill like stability from planking, L holds, experiment with chin up grip or maybe a light day on the rowing machine to get used to a good rythym. Today the training world is your oyster, save some energy for tomorrow though!!
No training today as such
Take the time to practise a skill like stability from planking, L holds, experiment with chin up grip or maybe a light day on the rowing machine to get used to a good rythym. Today the training world is your oyster, save some energy for tomorrow though!!
October 21st 2011 - Run ya toosh off
Daily dose
3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups
3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups
Tuesday 18 October 2011
October 20th 2011 - pull pull pull
Daily Dose
7 rounds (1 minute break between rounds)
-7 rope ascents with L hold Posture (15ft rope)
Rest and complete interval training
5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball
7 rounds (1 minute break between rounds)
-7 rope ascents with L hold Posture (15ft rope)
Rest and complete interval training
5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball
October 19th 2011 - Calistenics
Push up practise.
20 push ups in as many varieties as you can create.
-Incline, Decline, One Arm, One leg, Knees and palms, knuckles, toes on gym ball, toes on med ball, inverted, inverted on bricks, legs wide, legs close, Palms wide, palms close, Clap, One arm on step, palms on med balls etc
Get creative and beat that nasty fatigue barrier!!
Total 300 Push ups
20 push ups in as many varieties as you can create.
-Incline, Decline, One Arm, One leg, Knees and palms, knuckles, toes on gym ball, toes on med ball, inverted, inverted on bricks, legs wide, legs close, Palms wide, palms close, Clap, One arm on step, palms on med balls etc
Get creative and beat that nasty fatigue barrier!!
Total 300 Push ups
Friday 14 October 2011
October 18th 2011 - Rest
Why does food and drink have to be a picture of a cheese burger and soft drink. Has the world really come to this that the link we have to food is best captured by a picture of junk. Surely there are better choices!
ANYWAY
Take a chill pill Bill and put ya feet up!
October 17th 2011 - Time Trial
Daily Dose
6km run for time - Get a PB on your last attempt or set yourself a target and record it!!
GOOD LUCK
October 16th 2011 - Ladder of Presses
Daily Dose
LADDER CLIMB - Climb as many rung of the ladder as you can. Climb the first rung of the ladder by completing 1 rep of both exercises. Then complete 2 reps of each. 3 reps of each...Continue this for as many rounds/ rungs as possible.
Record time and Ladder rungs.
Bench Press 150lbs
Handstand Push up
Alternatively
Push up
Shoulder press ( A weight that is challenging to you)
October 15th 2011 - TABATA
Daily Dose
TABATA - 20 seconds of work followed by 10 seconds of rest for each exercise.
Complete 8 sets
Jack knife
Lunge jumps
double unders
KB Squats
(KB = Kettle Bell, You can use a dumbbell or any weighted object you like. Choose a weight that will be challenging and stretch your limits)
TABATA - 20 seconds of work followed by 10 seconds of rest for each exercise.
Complete 8 sets
Jack knife
Lunge jumps
double unders
KB Squats
(KB = Kettle Bell, You can use a dumbbell or any weighted object you like. Choose a weight that will be challenging and stretch your limits)
Wednesday 12 October 2011
October 13 2011 - partner workout
5 rounds
Piggy back sprints 100m
30 pushups
3 minutes rest between rounds
Record each rounds time and post to site and feel free to discuss the workout Nd any challenges you had completing today's workout. All feedback and discussion regarding the site is welcomed!
Piggy back sprints 100m
30 pushups
3 minutes rest between rounds
Record each rounds time and post to site and feel free to discuss the workout Nd any challenges you had completing today's workout. All feedback and discussion regarding the site is welcomed!
Monday 10 October 2011
October 10th 2011 - Great stint of training
AWESOME TRAINING OVER THE LAST 5 DAYS
You have well and truly earned yourselves a rest day to relax and let the body grow stronger fitter and faster.
Rest days help to repair muscle tissue and to restore normal function of the body. Giving your body a rest from lifting weights and pounding the pavement will aid strength gains, muscle development and give rest to weary muscles, joints and nerves.
Enjoy yourself
If your like me.... you would rather be training...I get the itch to do something tough but forced rest is necessary at times.
You have well and truly earned yourselves a rest day to relax and let the body grow stronger fitter and faster.
Rest days help to repair muscle tissue and to restore normal function of the body. Giving your body a rest from lifting weights and pounding the pavement will aid strength gains, muscle development and give rest to weary muscles, joints and nerves.
Enjoy yourself
If your like me.... you would rather be training...I get the itch to do something tough but forced rest is necessary at times.
Saturday 8 October 2011
October 9th - Row happy
Skills Training
Dead Lift (play around with increasing loads and intensity whilst keeping perfect technique)
8,8,7,7,6,5,4,3
Chin ups
8 rounds of max reps (play around with grips wide/close/under/over)
Daily Dose
3 rounds for timeRepetitions of 21/15/9 (For the push ups and box jumps)
300m Row
Push up w/Toes on box
Box jumps with dumbbells
Record your time in comments!!
Record your time in comments!!
Friday 7 October 2011
October 8th 2011- clean and jerk that kettle
5 rounds for time
200m sprint
6 kettle bell clean and jerks
6 chin ups from dead hang
Post time and weight to comments
200m sprint
6 kettle bell clean and jerks
6 chin ups from dead hang
Post time and weight to comments
October 7th 2011 - Short Circuit
20 Chin ups
19 Squats 20kg
18 Chin ups
17 Squats 20kg
16 Chin ups
15 Squats 20kg
14 Chin Ups
13 Squats 20kg
12 Chin ups11 Squats 20kg
10 Chin ups
9 Squats 20kg
8 Chin ups
7 Squats 20kg
6 Chin ups
5 Squats 20kg
4 Chin ups
3 Squats 20kg
2 Chin ups
1 Squat 20kg
Record your time + tell me what the workout felt like... If you are reading these and not attempting them you are wasting your time. Get out there and CRANK IT OUT.
Good Attitude and Good luck
Thursday 6 October 2011
October 6th 2011 - Skippy the bush Kangaroo
7 rounds
30 Bench jumps
40 Double knee jumps
50 Double unders
1 minute x Bench press 50% of 1RM
(1 Repetition Maximum = the most weight you can press once)
30 Bench jumps
40 Double knee jumps
50 Double unders
Wednesday 5 October 2011
October 5th 2011 - mid section
Back extensions x 40
L hold chin ups x 40
Back extensions x 30
L hold chin ups x 30
Back extensions x 20
L hold chin ups x 20
Back extensions x 10
L hold chin ups x 10
(load up with 10kg ankle weights)
L hold chin ups x 40
Back extensions x 30
L hold chin ups x 30
Back extensions x 20
L hold chin ups x 20
Back extensions x 10
L hold chin ups x 10
(load up with 10kg ankle weights)
Tuesday 4 October 2011
Monday 3 October 2011
October 3rd 2011 - Heavy
Dead walk
2,2,2,2,2,2,2
60 seconds rest between sets
Dead walk 4x 100m 60 seconds rest between sets
Dead walk/ Farmers walk involves carrying a heavy load in each hand and walking as fast as you can with the load for the required distance. You can use a heavy dumbell, kettle bell, sand bag, concrete bag, car tyre whatever works for you.
2,2,2,2,2,2,2
60 seconds rest between sets
Dead walk 4x 100m 60 seconds rest between sets
Dead walk/ Farmers walk involves carrying a heavy load in each hand and walking as fast as you can with the load for the required distance. You can use a heavy dumbell, kettle bell, sand bag, concrete bag, car tyre whatever works for you.
Sunday 2 October 2011
Saturday 1 October 2011
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