30Jan/17

Monday 30/01/17 – BREATHE, PACE AND FLOW.

Chipper, for time: (40min cap)

600m run
150 double unders
40 kettle bell swings
30 handstand pushups
20 toes to bar
600m run
20 toes to bar
30 handstand pushups
40 kettle bell swings
150 double unders
600m run

“Some people feel the rain, others just get wet.” – Bob Marley¬†

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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.”

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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

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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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