Warm up:
10 mins stretching and mobility
Met con:
7 mins max number of:
Burpees
(Chest and thigh to floor the jump in the air with an overhead hand clap)
Strength:
5 x 5 bench press
3 set to failure of dips
3 sets to failure of cable chest flys
3 sets to failure of tricep rope extensions
5 mins stretching or foam roller work
JS-fitness
Thursday 27 December 2012
Saturday 8 September 2012
Sunday 2 September 2012
Thursday 17 November 2011
Wednesday 9 November 2011
Workout of the day
For time:
500m row
10 body weight deadlifts
20 press ups
400m row
8 deadlifts
16 press ups
300m row
6 deadlifts
12 press ups
200m row
4 Deadlifts
8 press ups
100m row
2 deadlifts
4 press ups
500m row
10 body weight deadlifts
20 press ups
400m row
8 deadlifts
16 press ups
300m row
6 deadlifts
12 press ups
200m row
4 Deadlifts
8 press ups
100m row
2 deadlifts
4 press ups
Friday 7 October 2011
workout of the day
Spartan 300: for time
25 pull ups
50 deadlifts (40kg)
50 press ups
50 box jumps (20inches)
50 floor wipers (40kg)
25 kettlebell bicep curls to press on each arm (16kg)
25pull ups
Current gym record - 9:16
25 pull ups
50 deadlifts (40kg)
50 press ups
50 box jumps (20inches)
50 floor wipers (40kg)
25 kettlebell bicep curls to press on each arm (16kg)
25pull ups
Current gym record - 9:16
Thursday 6 October 2011
workout of the day
"all around"
For time:
500m row
30 press ups
30 kettlebell swings
30 reverse press ups
400m run
30 lateral jumps over step
300 skips
30 abmat sit ups
For time:
500m row
30 press ups
30 kettlebell swings
30 reverse press ups
400m run
30 lateral jumps over step
300 skips
30 abmat sit ups
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