11Oct/16

TUESDAY 11/10/16 – #PUSHIT

12min EMOM
5 push press
* increase weight when possible

“ANNIE” juggling plates.
For time:
50-40-30-20-10 reps of
Double Unders
Situps
Plate presses 25/15kgs

Extras:
shoulder mash

“It hurts now. But one day it will be your warm-up.”

14696811_10155506498475620_1567463641_n

Facebooktwittergoogle_plus
04Oct/16

Tuesday 04/10/16 – Same Same but Different

“12.5”
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps
12 Shoulder to overhead 50/35
9 Toes-to-bar

Bench Press 4 x 8

Extras:
100 barbell crunches

The trouble with not having a goal is that you can spend your life running up and down the field and never score. – Bill Copeland

14543550_10155481366175620_235333727_n

Facebooktwittergoogle_plus
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


DSC_4061

Facebooktwittergoogle_plus
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.

DSC_4083

Facebooktwittergoogle_plus
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.

14331021_10155408533840620_1332167188_n

Facebooktwittergoogle_plus
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

Facebooktwittergoogle_plus