Today Workout is...5 Rounds for time
300m Run
20 box jumps
20 lunge jumps
20 double knee jumps
Rest between rounds = 60/90/120/150 seconds respectively per round.
Showing posts with label lunge jump. Show all posts
Showing posts with label lunge jump. Show all posts
Tuesday, 21 February 2012
TM W#25 Feb 22 2012
Today Workout is...5 Rounds for time
300m Run
20 box jumps
20 lunge jumps
20 double knee jumps
Rest between rounds = 60/90/120/150 seconds respectively per round.
Saturday, 18 February 2012
TM W#23 Feb 19 2012
Todays workout is inspired again by CrossFit because I am a huge fan.
It was the workout from Wednesday the 15th of Feb
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
It was the workout from Wednesday the 15th of Feb
WEDNESDAY 120215
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds
Sunday, 5 February 2012
Tough Mudder W#13 - Be radical!! Feb 6 2012
Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.
1
Bench Press
8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.
Push ups
2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)
Dips
Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips
Push Press
2 sets of 30 Push press @ 30-40% of max bench press
2
Circuit to Finish
3 Rounds of each exercise - 30 sec per exercise
Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar
1
Bench Press
8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.
Push ups
2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)
Dips
Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips
Push Press
2 sets of 30 Push press @ 30-40% of max bench press
2
Circuit to Finish
3 Rounds of each exercise - 30 sec per exercise
Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar
Tuesday, 6 December 2011
December 7th 2011
Dynamic Speed Day
Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height
Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15
The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.
Box Jumps - 16 sets of 4 jumps
4sets @ 20" box, 4 sets @ 24", 4 sets @ 30 inch, 4 sets @ max height
Lunge jumps - 2 x 10 each leg with 5kg dumbbells
Squat 40% of 1RM 3 x 15
The aim of this workout is to transfer the strength and power we have in our legs into power movements. By doing short reps with around 30 sec rest between sets and 1-2 minutes between tasks we are approaching fatigue and demanding continued power. High level professional sports require energy transfer from start to finish and in a fatigue state is usually when the contest is won or lost. Here we are developing explosive leg power which will translate into a stronger squat, higher jump and faster hip extension.
Saturday, 26 November 2011
27 November 2011
THE SUNDY HUNDI
100 box jumps
100 double knee jumps
100 double unders
100 lunge jumps For time
100 box jumps
100 double knee jumps
100 double unders
100 lunge jumps For time
Friday, 14 October 2011
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)
Monday, 26 September 2011
September 27 2011
Daily Dose
50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees
50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees
Tuesday, 6 September 2011
September 7 2011 - Speed kills
5 laps around a track or reserve
Consisting of:
50m Side steps + 50 burpees
100m sprint + 3min Plank
50m side steps + alternating lunge jumps 25/leg
100m sprint + 2min rest
Stretch out full lower body especially butt, hips and quadriceps
Tuesday, 30 August 2011
Sept 1st 2011 - Pump it up
Daily Dose, September 1
(15 Minutes of Max rounds completed)
10 x Handstand Push up
15 xSquat Jump
20 x Chin up
30 x Lunge Jumps
40 x Double Unders
Visit Exercise Essentials for more info on the Daily Dose exercises
Visit Exercise Essentials for more info on the Daily Dose exercises
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