10/11/2014 Monday

Workout


Met Con

Row intervals

3min Cycles ,2min to complete

Men: 500m, 550m, 575m, 600m, 625m

Ladies: 400m, 450m, 500m, 525m, 550m


Strength

10min EMOM

3x Squat Cleans

25/09/2014 Thursday

Workout


Met Con

Complete in 2min

20 Burpees

1Min Rest

Complete in 3min

20 Burpees

15 Air sqauts

1Min Rest

Complete in 4min

20 Burpees

15 Airsqauts

20 Push ups

1Min Rest

Complete in 5min

20 Burpees

15 Air squats

20 Push ups

15 Hand stand push ups

1Min Rest

Complete in 6min

20 Burpees

15 Air squats

20 Push ups

15 Hand stand push ups

20 Pull ups

03/09/2014 Wednesday

Workout


Met Con

Interval Sprints

500M Row

250M Row

500M Row

250M Row

500M Row

250M Row

Rest as needed between sets.


Strength

Strict Press 8-8-8-8-8

23/05/2014 Friday

Workout

1 Week to go till the Africa Regional 2014!! See you there!

regionals


Strength

Alternating EMOM

15 KB Swing 24/16kg

20 Hollow Crunches


Met Con

“BST Grace”

For Time

30 Squat Clean and Jerks


 

30/04/2014 Wednesday

Workout


Met Con

“Karen”

For Time

150 Wall Ball 20/14lb

then

 


Tabata

Air Squats

Push ups

Sit up

Pull Ups

15/04/2014 Tuesday

Workout


Technique

Ring Transitions 6×4


Met Con

For Time

50 Double Unders

30 Pull-ups

30 Back Squats

50 Double Unders

20 Pull-ups

20 Front Squats

50 Double Unders


Mobility

Frog Stretch