Wednesday, February 28, 2007

Monday 27th February


"Josh"
21 Overhead Squats 95lbs
42 Pullups
15 Overhead Squats 95lbs
30 Pullups
9 Overhead Squats 95lbs
18 Pullups

Tuesday, February 27, 2007

Sunday 25th February

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Fiona Wins, womens 60-67kg division at ADCC South Pacific Trials.
And a place on the Australian Team for the ADCC Submission Wrestling World Titles in the USA later in the year.

Saturday 24th February


REST DAY

Friday, February 23, 2007

Friday 23rd February

Nicole:
As many rounds as possible in 20 minutes:
Run 400m
Max reps Pullups

Note number of pull-ups completed for each round.

Thursday 22nd February


3 Rounds for time:
Row 250m
12 Overhead Walking Lunges
12 Knees to elblows

Wednesday, February 21, 2007

Wednesday 21st February

For time:
50 Walking lunges
50 Situps
50 Back Extensions
40 Waking lunges
40 Situps
40 Back Extensions
30 Walking Lunges
30 Situps
30 Back extensions
20 Walking Lunges
20 Situps
20 Back Extensions
10 walking lunges
10 situps
10 back extensions

Tuesday 20th February




REST DAY

Tuesday, February 20, 2007

Monday 19th February


"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Sunday, February 18, 2007

Thursday, February 15, 2007

Saturday 18th February

Final day of BootCamp



Contact fiona to sign up for the next one

Friday 17th February



REST DAY

Thursday 16th February


For time:
Swim 100m
1 Pushups, 1 Situp, 1 Squat
Swim 100m
2 Pushups, 2 situps, 2 squats
Swim 100 m
3 Pushups, 3 situps, 3 Squats
etc
Increase the pushups, situps and squats
by 1 each round till you get to 10 of each

Wednesday 15th February


"Pam"
18 Kettlebell swing
18 Kettlebell Squats
18 Pushups
Run 400m
15 Kettlebell swings
15 Kettlebell squats
15 Pushups
Run 400m
12 Kettlebell swings
12 Kettlebell squats
12 Pushups
Run 400m

Tuesday 14th February


"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Monday, February 12, 2007

Friday, February 09, 2007

Friday 9th February


"Kinda Kelly"
How many rounds can you complete in 20min of:
200m run
15 Wall BAll Shots
15 Box Jumps

Wednesday, February 07, 2007

Wednesday 7th February

"Jackie"

For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

Tuesday, February 06, 2007

Tuesday 6th February

For time
50 Pushups
10 Squats
40 Pushups
20 Squats
30 Pushups
30 Squats
20 Pushups
40 Squats
10 Pushups
50 Squats

Monday 5th February


"Nancy'
5 Rounds for time
400m run
95lb OHS x 15

Friday, February 02, 2007

Friday 2nd Febuary

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters