December 2 2011

Warm up

Dynamic movements
Side stepping
Karaoke
High knee running
Bum kicks
Walking lunges
Squats

Running - 5 x 400m laps steady pace include jumping, forward rolls, side rolls, touch the ground and jump high, back wards running and boxing punches.

TODAYS DAILY DOSE is ...

TABATA = 20 seconds work + 10 sec rest for each exercise and repeat for 8 rounds total.

Walking Lunges
Push up roll over
Mountain climbers

Cool Down


Stretching -
Lying hamstring with a partner
Lying quadricep pull
Lying bridge
Sitting groin press
Sitting glute hug
Sitting back twist
Prone calf - running pose
Prone python stretch
Standing pec stretch
Standing tricep press
Standing shoulder - arm hug

December 1 2011

3 rounds of

50 lunges / 25 each leg

Lunges (heavy sandbag over shoulder)

November 29 2011

3 Rounds
(21-15-9)
Heavy dead lift
Sit ups

November 28 2011

R1

Hill sprint (200m up and back)
21 Push ups
21 Chin ups

R2

Hill sprint
15 push ups
15 chin ups
 Hill sprint

R3

Hill Sprint
9 push ups
9 chin ups

27 November 2011

THE SUNDY HUNDI

100 box jumps
100 double knee jumps
100 double unders
100 lunge jumps For time

November 23 2011

5 rounds for time

8x heavy back squats
8x 15 ft Rope climb
80x Double unders

November 22

Bench Press


100 Reps