Monday the 8th August:
40:40 – 6 sets (24 minutes NO rest between sides or movements)
Lunge/Box Steps Ups
One leg squat each leg
One arm KB press
Tuesday 9th August:
6 rounds (24 minutes) 30:30
DB Wood Chop
Ring Pushups
BB SDHP
DB SB chest press
Core: 3 sets 60/60
Skipping Rope
Wednesday 10th August:
4-8-12-16-20-16-12-8-4
Weight Plate G2OH
Burpees
V-situps
Box Jumps
100m Sprint Per Round
Core: 90/90 – 3 sets 9 minutes
Supine Lateral Ball Roll
Bridge- Hip extension holds on SB
Thursday 11th August
20/40
SB Jack Knife
MB horizontal Throws
Plyo Horizontal Ring Pullups (bucking Bronco)
Core: 60/60 – 3 sets 6 minutes
PNF Squat One legs
Friday 12th August
40/20 – 10 Rounds (20 minutes)
KB Front Squats
BB Push Press
Core: 3 sets (6 minutes)
SB Hip extension
Knee Flexion
Saturday 13th August
21-15-9
KB Swings
Pushup Up – Release at the bottom
KB Turkish Get-Up’s
Core: 90/90 - 3 sets (9 minutes)
Pushup Holds
SB Supine Bridge Holds
Hard workout on the legs tonight.
ReplyDeleteUsed 8kg KB for Presses.
Chloe took the class and it was fun.
Thanks Miss Chloe. :-)
Core was hard but good.
Awesome work Donna!!
ReplyDeleteGlad to hear everything is going well.
We need to encourage more people to use the blog.
As you can see it is an invaluable source of information from previous workouts. We can look back and work towards being the faster, stronger and better everyday!!!
Well done guys. Would be great to hear from you all on the comments section too.
I'm just about to go for a workout in an hour. Wish me luck!
workout:
100kg deadlift
5 pullups
10 pushups
15 squats
Amrap in 10 minutes!!!
Looking for 10 rounds atleast.
Workout was good tonight.
ReplyDeletedid 25KG SDHP with BB
7kg dumb bell Wood shops.
7kg DB SB Chest Press
Getting lower on the ring push ups.
As always loved the skipping rope Core:-)
Pete's a fun coach.
Good luck on the WOD Shane. I know you will smash it, you are sooo strong.
PS I hope you smiled while you did it.......
Looking forward to seeing you when you come back.
Take care
Did todays workout in 31:34.
ReplyDeleteReally hard but loved every bit of it.
Box jumps were 3x25kg plates and 1x15kg plate.
Burpees still suck!
Pete took the group and it was fun.
Worked out with Angela and Nalita.
We all did so well.
Woohoo!
naww sounds sooo good Donna!! awesome work on Box Jumps! Nelita and Angela are great!
ReplyDeleteI did a workout today:
15 reps of each
One leg Deads45lbs
100lbs DB squats
50lbs bent over row
4 rounds
Was sweaty and awesome!!
Then went for a swim in the ocean as a cool down!!! cant beat that
Sounds like you are loving it Shane.
ReplyDeleteTonights workout was a walk in the park compared to last nights.
Still fun and worked up a little sweat.
That's the main thing.
Love Ho Fo!
Did Friday nights workout with Tysha (hope I spelt that correctly)
ReplyDeleteIt was great. Got to work a bit more on unbroken reps and trechnique.
Here's a first, I hated the Core work. Killed!
Love Tysha's sessions. She is great. :-)