January 19 2012

Todays workout is ...

Heavy front squat

3,3,3,3,3,3,3,3

+

Knees to elbows 100 REPS

Front squats are a great way to develop strong powerful legs and requires an incredibly strong core to hold the weight on the front of your shoulders

November 7th 2011

Rounds of 30, 20, 10 reps

Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups

My time 20.20 minutes (no weight on front squat just the bar)

Scaled workout

30, 20, 10

Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support

Gillian 21.11mins Top effort Gillian woo :)