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This blog has merged across to the dark side hehe
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Sunday 11 March 2012
Saturday 10 March 2012
BLOG HAS MOVED
Hello you FITNESS LOVING crazy workout addicts!
Thank you for being a massive support and following TrickyFitDailyDose for your FREE workouts. Due to the success of this blog and the educational elements of my TrickyFit blog I have decided to combine the 2 blogs together so that all your fitness needs are in 1 place.
Please take the time to bookmark TrickyFit the new destination for EVERYTHING FITNESS and FREE DAILY WORKOUTS.
Peace and love
TF
Thank you for being a massive support and following TrickyFitDailyDose for your FREE workouts. Due to the success of this blog and the educational elements of my TrickyFit blog I have decided to combine the 2 blogs together so that all your fitness needs are in 1 place.
Please take the time to bookmark TrickyFit the new destination for EVERYTHING FITNESS and FREE DAILY WORKOUTS.
Peace and love
TF
Friday 9 March 2012
W#149 10th March 2012
Today's workout is ...
21-15-9
30" Box Jumps
Lunges with 20kg plate overhead
+
1 x 50m Prowler with 100kg each round
Massive posterior chain workout with a strong upper body and midline stabilisation requirement. The 3 set structure demands 21 reps of each exercise in the first round plus a prowler push and then the drop to 15 reps in the second round will inspire you to stay positive and intense as you work through to round 3 - 9 reps of box jumps and lunges + a prowler push to finish. The workout may take 4-10 minutes and if it takes you longer than this I recommend reducing the weight or height on the box jump.
Result:
21-15-9
30" Box Jumps
Lunges with 20kg plate overhead
+
1 x 50m Prowler with 100kg each round
Massive posterior chain workout with a strong upper body and midline stabilisation requirement. The 3 set structure demands 21 reps of each exercise in the first round plus a prowler push and then the drop to 15 reps in the second round will inspire you to stay positive and intense as you work through to round 3 - 9 reps of box jumps and lunges + a prowler push to finish. The workout may take 4-10 minutes and if it takes you longer than this I recommend reducing the weight or height on the box jump.
Result:
- increased power
- increased work capacity
- increased strength
- increased stamina
- increased cardio
- increased anaerobic capacity
- better balance
- more speed
- improved co-ordination
- increased metabolism
Thursday 8 March 2012
W#148 March 9th 2012
Today's WOD is 10 minute AMRAP
As Many Rounds As Possible...in 10 minutes of:
5 Thrusters @ 40KG
4 HSPUs
3 Dead lifts @ 90KG
2 Muscle Ups
1 Rope climb 15Ft
As Many Rounds As Possible...in 10 minutes of:
5 Thrusters @ 40KG
4 HSPUs
3 Dead lifts @ 90KG
2 Muscle Ups
1 Rope climb 15Ft
Wednesday 7 March 2012
Tuesday 6 March 2012
FREE workout 146 March 7 2012
Heavy Day
CrossFit total
The combined total of your best 1RM on 3 exercises.
Back Squat
Shoulder Press
Dead Lift
The total weight lifted across the board on your best lift for each exercise.
CrossFit total
The combined total of your best 1RM on 3 exercises.
Back Squat
Shoulder Press
Dead Lift
The total weight lifted across the board on your best lift for each exercise.
Monday 5 March 2012
FREE workout 145 March 6 2012
Kettle Bell SWING-ATHON
Todays workout is a swing a thon
30 reps of each exercise for 5 rounds
Russian Swings
Kettle bell clean and jerk
Kettle bell right arm snatch
Kettle bell left arm snatch
Todays workout is a swing a thon
30 reps of each exercise for 5 rounds
Russian Swings
Kettle bell clean and jerk
Kettle bell right arm snatch
Kettle bell left arm snatch
Sunday 4 March 2012
FREE workout 144 March 5 2012
Interval sprints
100m sprint + 30 sec rest
200m sprint + 30 sec rest
300m sprint + 60 sec rest
400m sprint + 60 sec rest
600m sprint + 90 sec rest
800m sprint + 90 sec rest
1500m sprint + 120 sec rest
800m sprint +90 sec rest
600m sprint + 90 sec rest
400m sprint + 60 sec rest
300m sprint + 60 sec rest
200m sprint + 30sec rest
100m sprint + 300sec of light jogging
Stretch out and eat healthy
Saturday 3 March 2012
Friday 2 March 2012
Thursday 1 March 2012
FREE Workout # 142 March 2 2012
Todays workout is a mixture of lifting large loads long distances quickly and Gymnastics.
Death by:
The way this works is on the first minute you complete 1 rep of the two exercises. Every minute there after you add 1 repetition to the number you must complete of each exercise. On the 2nd minute you will do 2 DL and 2 Chin ups. On the 10th minute you will do 10 DLs and 10 chin ups.
Good Luck
Follow up with a 5km time trial
Death by:
- Body weight Dead lift
- Chin ups
The way this works is on the first minute you complete 1 rep of the two exercises. Every minute there after you add 1 repetition to the number you must complete of each exercise. On the 2nd minute you will do 2 DL and 2 Chin ups. On the 10th minute you will do 10 DLs and 10 chin ups.
Good Luck
Follow up with a 5km time trial
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