October 31 2011 Daily Dose

3 Rounds for time

Run 400m + 50 BW squats + 20 Back extensions

This is a super basic task that anyone from beginner to advanced can complete.

Will take between 6 and 10 minutes for most.

October 25th 2011 - Pull and Rip

Daily Dose

5 Chin ups L hold
5 Handstand Push ups HSPU
5 Squats

Every minute for 30 minutes

October 24th 2011 - Lose that belly

Daily Dose

30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)

Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)

October 23rd 2011 - Pump

DAILY DOSE

8 Sets

Squats (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!

8 Sets 

Bench Press (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!

October 22nd 2011 - Rest

Take it Lax

No training today as such

Take the time to practise a skill like stability from planking, L holds, experiment with chin up grip or maybe a light day on the rowing machine to get used to a good rythym. Today the training world is your oyster, save some energy for tomorrow though!!

October 21st 2011 - Run ya toosh off

Daily dose

3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups

October 20th 2011 - pull pull pull

Daily Dose

7 rounds (1 minute break between rounds)

-7 rope ascents with L hold Posture (15ft rope)

Rest and complete interval training

5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball