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

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

December 9th 2011

Anaerobic speed day 

Warm up

Dynamic movements and high knee running.
Perform 3 x 10 jack knives and 3 x 10 back extensions.

Workout

6 x 100m
4 x 200m
2 x 400m
1 x 800m

Cool down - Stretching

November 20 2011

Daily Dose

2x 100m sprints
20 handstand push ups
20 chin ups
20 dips
20 push ups
Run 6km