Workout: Sunday Sprints

Workout: Sunday Sprints

Warmup:

• Fitness Explorer Warmup x 2

Workout: 

• 30 sec Deadmill Drivers (or 150m sprint), 60 sec rest (repeat for 10 rounds)
• 10 Bar Muscle-Ups (2 minute rest)
• 20 sec Burpee Push-Up (w/ 2 push-ups), 10 sec rest - (repeat for 8 rounds)

Finisher:

• 100 Kettlebell Swings



Workout: Tabata Tuesday VI

Warmup:

• 5 min moderate Row (cover around 1km)
• Fitness Explorer - Warmup
• Precision Jumps

Workout: Tabata Protocol

Perform 20 seconds work at maximum (100%) effort, followed by 10 seconds rest. 

• Sprint (or Treadmill Drivers) 20 seconds, rest 10 seconds;
• Deadlifts (bar only) 20 seconds, rest 10 seconds;
• Bear Crawl 20 seconds, rest 10 seconds;
• Air Squat 20 seconds, rest 10 seconds.

Repeat above cycle eight times,1 minute rest per cycle.

Finisher:

100 Burpees

Workout: Thursday Thunder

Warmup: 

• 5 Burpee Press-Ups
• Fitness Explorer Warm Up 

Main Workout:  

• 100m row, right-arm 24kg KettleBell Clean & Press (hold at top for 20s)
• 100m row, left-arm 24kg KB Clean & Press (hold at top for 20s)
• 150m row, right-arm 24kg KB Clean & Press (hold at top for 30s)
• 150m row, left-arm 24kg KB Clean & Press (hold at top for 30s)
• 200m row, right-arm 24kg KB Clean & Press (hold at top for 40s)
• 200m row, left-arm 24kg KB Clean & Press (hold at top for 40s)

Pull-Up Ladder:

Perform 1 strict dead-hang Pull-Up/Chin-Up in the first minute, (using the remaining minute for rest), 2 in the second minute, 3 in the 3rd and so on until the 10th minute has elapsed.  Each set has to be completed within 60 seconds.  

Record the number of maximum reps recorded in each minute,  if successful you will have completed 55 reps in 10 minutes.

1+2+3+4+5+6+7+8+9+10 = 55 

Finisher:

10 sec Drivers : 10 sec rest

20 sec Drivers : 20 sec rest

30 : 30

30 : 30

20 : 20

20 : 20

10 : 10

10 : 10

5 Burpee Press-Ups

Workout: 100 Burpee Blowout

Workout: 100 Burpee Blowout

Warmup:

10 Air Squats

10 Push Ups

10 Back Extensions

Workout: 

100 Burpees (with 1 Push-Up) for Time.

My Time at home today: 9:18

Finisher: 

25 Pull-Ups