28Sep/16

WEDNESDAY 28/09/16 – SALT-N-PEPA

Push Press 5 x 2

Tabata Push Press 30/20
Tabata Situps
Tabata Hang Power Cleans
Tabata Pushups

*Tabata: 20 seconds of work followed by 10 seconds of rest. 8 rounds.

After Party: Plantar Fascia mash

Success is nothing more than a few simple disciplines, practiced every day. – Jim Rohn


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14Sep/16

Wednesday 14/09/16 – SHINE

Push Press 5-5-5-3-3-3-1-1-1

15min amrap
5 muscle ups
15 burpees
20 overhead lunges with a plate 20/15

Scaled:
10 ring dips or bench dips
15 burpees
20 lunges

Extras:
couch stretch

Trials and tribulations build strength and determination.

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13Sep/16

Tuesday 13/09/16 – RISE

Front Squats 5 x 3
*in between sets 5 strict pull-ups or 10 ring rows

3 x 4min rounds of
400m run
20 toes to bar
Max wall balls in remaining time
Rest 1.30mins after each round

Extras:
4 x 10 DB bent over lateral raises

Problems and obstacles come into our lives for good reason. Without them we can’t grow. We can’t become stronger.

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29Aug/16

Monday 29/08/16 – DAD STRONG

Squat Cleans 7 X 2

“Dad Strength Special”

For time:

400m run

5 front squats 70/50

15 burpees 

400m run

5 front squats

13 burpees 

40 run

5 front squats

10 burpees 

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. – Buddha

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23Aug/16

Tuesday 23/08/16 – SHIRTLESS

Power Cleans 3rm

20mins to find a 3rm

“Shirtless” 

14 burpee buy in

3 rounds of

10 power cleans 60/40

15 pullups

400m run

Then cash out with 14 burpees for time.

Extras:

3 X 10-15 DB hanging knee raises

Don’t watch the clock; do what it does. Keep going. – Sam Levenson

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22Aug/16

Monday 22/08/16 – LION MODE

Back Squats 8-8-8-8-8

Four rounds for time:
50 double unders
20 Kettlebells Swings
10 burps onto a plate

Extras:
3 sets of
10-15 DB side bends (each side)

“Man is constantly growing and when he is bound by a set pattern of ideas or ‘way’ of doing things. that’s when he stops growing.” – Bruce Lee

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15Aug/16

Monday 15/08/16 – COMPLEX

20mins to find your best:

1 X squat clean + 2 front squats

For time:

10 to 1 reps of wall balls

200m run between sets

Extras:

50 strict ring dips 

How lucky are we to have something that makes saying Goodbye so hard.

Happy Adventures Chloe!

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