Tuesday, April 30, 2013

Wednesday 1st May 2013

For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups Post time to comments.

Sunday, April 28, 2013

Tuesday 30th April 2013

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.

Monday 29th April 2013

"Klepto" 4 rounds for time of: 27 Box jumps, 24" box 20 Burpees 11 Squat cleans, 65kg/45kg Post time to comments.

Thursday, April 25, 2013

Friday 26th April 2013

Overhead Squat 1-1-1-1-1-1-1 reps Post loads to comments.

Thursday 25th

ANZAC DAY

Wednesday 24th April 2013

"Schmalls" Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters Post time to comments.

Tuesday, April 23, 2013

Tuesday 23rd April 2013

Three rounds for time of: Run 800 meters 50 Wall ball shots, 20 pound ball

Saturday, April 20, 2013

Friday, April 19, 2013

Wednesday, April 17, 2013

18th April 2013

Five rounds for time of: Row 500 meters 15 Bench press, 62/45kg Post time to comments.

17th April 2013

Three rounds, 15-12-and 9 reps, for time of: Barbell Thrusters 62/45kg weighted Pull-ups 20/15kg For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great. Post time to comments.

16th April 2013

Ten rounds for time of: 15 Deadlift, 62/45kg 15 push-ups Post time to comments.

15th April 2013

Three rounds Walking Lunge 30m 50 Squats 25 Back extensions

14th April 2013

13th April 2013

REST DAY

12th April 2013

"Diane" 21-15-9 Deadlifts 100/70kg Handstand pushups

11th April 2013

10th April 2013

9th April 2013

8th April 2013

7th April 2013

REST DAY

6th April 2013

5th April 2013

4th April 2013

3rd April 2013

2ns April 2013

1st April 2013

31st March 2013

30th March 2013

29th March 2013

28th March 2013

27th March 2013

26th March 2013

25th March 2013

24th March 2013

23rd March 2013

22nd March 2013

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20th March 2013

20th March 2013

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13th March 2013

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9th March 2013

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7th March 2013