I had to write this workout on my blog as so many of my clients have complained about it, it's only right I share it with you all
10 min Armwrap:
Push press (20/50 kg) 5 reps
Deadlift (20/50kg) 10 reps
Box Jump Knees must be straight top of the box
Repeat this over 10 mins, 1 round is completion of the 3 above exercises. ( My score was 6 rounds )
50 sit ups varied or the same
15 min Armwrap:
Front squat (20/50kg) Knee -elbows 5 reps
10 Burpees (chest to floor, clap above head, feet must leave the floor )
20 0verhead lunges (5/20kg)
Repeat this over a 15 min period and count your rounds (My score was 7 rounds )
50 sit ups varied or the same
Stretch your lower body
Wednesday, 24 April 2013
Friday, 29 March 2013
Wednesday, 6 March 2013
Work Out Of The Day
This workout can be done with a run/battleropes/ladders anything that will challenge you cv wise, give it a go.
11 goblet squat , 9 Kbell swings, 5 Burpees finish this round with cv
9 goblet squats , 11kbell swings, 5 Burpees finish with what ever cv you choose first round repeat
7 goblet squats , 13 Kbell swings , 5 Burpees finish with same cv
5goblet squats, 15kbell swings , 5 Burpees finish with cv
3 goblet squats , 17 Kbell swings , 5 Burpees finish with cv
1goblet squat, 19kbell swings, 5burpees finish with cv.
With this workout you can just complete it or you can go against the clock, good luck.
If you have no idea what a goblet squat is plz google it :)
11 goblet squat , 9 Kbell swings, 5 Burpees finish this round with cv
9 goblet squats , 11kbell swings, 5 Burpees finish with what ever cv you choose first round repeat
7 goblet squats , 13 Kbell swings , 5 Burpees finish with same cv
5goblet squats, 15kbell swings , 5 Burpees finish with cv
3 goblet squats , 17 Kbell swings , 5 Burpees finish with cv
1goblet squat, 19kbell swings, 5burpees finish with cv.
With this workout you can just complete it or you can go against the clock, good luck.
If you have no idea what a goblet squat is plz google it :)
Wednesday, 16 January 2013
W.O.D
We completed this one last night and was no joke , you need to be working in pairs or time yourself how long it takes to do and repeat the same time for rest .
(24kg)
10 swings , 10 cleans (l), 10 cleans (r), 10 snatch(l) 10 snatch (r)
Partner repeats or rest for the time.
Repeat the same routine this time everything is 9 reps , we call this going down the ladder.
When both people complete the 1 rep allow 90 seconds and begin to climb up the ladder only to 5reps but now increase the weight of the kettle bell (32kg).
Onto pull ups and dips, 10 pull ups 10 chins again we went down the ladder to 1.
Finished the session with a few abs exercises, job done , give it a go using your own weights to challenge YOU
(24kg)
10 swings , 10 cleans (l), 10 cleans (r), 10 snatch(l) 10 snatch (r)
Partner repeats or rest for the time.
Repeat the same routine this time everything is 9 reps , we call this going down the ladder.
When both people complete the 1 rep allow 90 seconds and begin to climb up the ladder only to 5reps but now increase the weight of the kettle bell (32kg).
Onto pull ups and dips, 10 pull ups 10 chins again we went down the ladder to 1.
Finished the session with a few abs exercises, job done , give it a go using your own weights to challenge YOU
Saturday, 5 January 2013
Wod 5/1/13
Today was all about the Tabbatta workout , 20 secs per exercise followed by 10 secs of rest multiply this for 8 rounds.
Means you are working on a specific exercise for 4mins total?
Tacfit ( squat both hands touch the floor behind you, flow so they touch I front before standing up from the squat, repeat as many time as possible in 29 secs then write down score in 10 secs and repeat) . My scores were 5,5,6,6,6,6,6 &7
Rower (ask a gym member to set the rower for the same interval 20/10 this time write down the no.s of metres rowed in 20 secs) . My scores were 94,111,106,100,100,98,99,98
Kbell swing 32kgs My scores were 13,12,11,11,11,11,11,10
Wall ball 10kg med ball (squat so both elbows touch thighs or knee and drive the ball from under chin as high on the wall as possible and repeat. My scores were 10,10,10,10,10,10,10,11.
Finished with 5mins walk on gradient 4what ever speed you need to recover .
Give it a go and let me know what you think
Means you are working on a specific exercise for 4mins total?
Tacfit ( squat both hands touch the floor behind you, flow so they touch I front before standing up from the squat, repeat as many time as possible in 29 secs then write down score in 10 secs and repeat) . My scores were 5,5,6,6,6,6,6 &7
Rower (ask a gym member to set the rower for the same interval 20/10 this time write down the no.s of metres rowed in 20 secs) . My scores were 94,111,106,100,100,98,99,98
Kbell swing 32kgs My scores were 13,12,11,11,11,11,11,10
Wall ball 10kg med ball (squat so both elbows touch thighs or knee and drive the ball from under chin as high on the wall as possible and repeat. My scores were 10,10,10,10,10,10,10,11.
Finished with 5mins walk on gradient 4what ever speed you need to recover .
Give it a go and let me know what you think
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