The workout of you life - GET GASED!!
50 Burpees
50 Pull ups
500m sprint
40 burpees
40 pull ups
400m sprint
30 burpees
30 pull ups
300m sprint
20 burpees
20 chin ups
200m sprint
10 burpees
10 pull ups
100 m sprint
Showing posts with label Metcon. Show all posts
Showing posts with label Metcon. Show all posts
Thursday, 23 February 2012
Wednesday, 15 February 2012
TM W#21 Feb 16 2012
Double Day
Morning/ (if possible at least 3 hrs before next workout)
Heavy strict chin ups
8sets x 3 reps @ BW + >20kg
Body weight chin ups + 20kg or more of extra load
Afternoon/ Evening
Metcon - metabolic conditioning
30 minutes - Complete 1 round of the following exercises on the minute.
(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)
5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls
Morning/ (if possible at least 3 hrs before next workout)
Heavy strict chin ups
8sets x 3 reps @ BW + >20kg
Body weight chin ups + 20kg or more of extra load
Afternoon/ Evening
Metcon - metabolic conditioning
30 minutes - Complete 1 round of the following exercises on the minute.
(The end is when you can't complete the set in 60 seconds or when you finish the 30 mintues)
5 kipping pull ups
6 Burpees
7 Double knee jumps
8 wall balls
Tuesday, 14 February 2012
TM W#20 Feb 15th 2012
Todays workout brings lifting and body weight exercises together to combine for a killer metabolic conditioning session.
8 RNDS
8 Dead Lifts @ Body weight
20 deep squats with 2 second pause @ bottom and no pause @ top (increases speed of hip flexion)
10 kipping pull ups
A NEAT ATTITUDE - Thanks BOB
A little over a month ago my cousin approached me wanting to get fit for his trip to Europe, shed 10 plus kilograms and feel more confident with his body. We will call him BOB to keep his name private. Well BOB has turned up to his 3 training sessions with the most positive refreshing attitude. He is willing to try new things, mimics my movements and brings an intensity that will generate the results he desires. Every week is different, we do boxing, sprints and KB squats 1 week and another week we do push ups, sit ups and lunges for time. That is just an example of the last 2 weeks. What I have noticed in life in general, as people get older they tend to get set in their ways and close themselves off from new things. What inspires me most about BOB is that he is so ready to move towards his goals. BOB brings the attitude of an athlete, the intensity of an athlete and chooses to have fun doing it. As a trainer I love to coach, but I also get to learn a lot from what makes a successful athlete.
Lets all take a leaf out of BOB's book and bring the attitude and intensity of an athlete to our Personal training this week.
8 RNDS
8 Dead Lifts @ Body weight
20 deep squats with 2 second pause @ bottom and no pause @ top (increases speed of hip flexion)
10 kipping pull ups
A NEAT ATTITUDE - Thanks BOB
A little over a month ago my cousin approached me wanting to get fit for his trip to Europe, shed 10 plus kilograms and feel more confident with his body. We will call him BOB to keep his name private. Well BOB has turned up to his 3 training sessions with the most positive refreshing attitude. He is willing to try new things, mimics my movements and brings an intensity that will generate the results he desires. Every week is different, we do boxing, sprints and KB squats 1 week and another week we do push ups, sit ups and lunges for time. That is just an example of the last 2 weeks. What I have noticed in life in general, as people get older they tend to get set in their ways and close themselves off from new things. What inspires me most about BOB is that he is so ready to move towards his goals. BOB brings the attitude of an athlete, the intensity of an athlete and chooses to have fun doing it. As a trainer I love to coach, but I also get to learn a lot from what makes a successful athlete.
Lets all take a leaf out of BOB's book and bring the attitude and intensity of an athlete to our Personal training this week.
Tuesday, 7 February 2012
Tough Mudder Training W#15 Feb 8th 2012
Today is a METCON - Metabolic conditioning the function of the body that uses food for fuel, burns fat and is the driver for energy.
5 Rounds for time
30 Squats
25 Push Press 20kg
20 Dead Lifts 40kg
15 Push ups with weight vest (+20kgs)
10 Burpees
5 burpee chin ups
1 100m sprint
5 Rounds for time
30 Squats
25 Push Press 20kg
20 Dead Lifts 40kg
15 Push ups with weight vest (+20kgs)
10 Burpees
5 burpee chin ups
1 100m sprint
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