January 18 2012

Todays workout is ...

Recommendation - Stay away from that wine bottle 

5 Rounds for time

Backwards sprint 50m + 20 push ups + 20 KB swings 24 kg

+

3 Rounds for score

Max sit ups + 1 minute Plank

September 29 2011

Daily Dose

8 rounds 

Handstand x 1min

Plank x 1min

Sit ups x 30

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

September 7 2011 - Speed kills

For those of you who don't get my drawings

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