Tuesday 14 August 2018 - PT D

WC

Tuesday AM Back Snatch 10 mins 1 every 5 seconds PM Mobility

Warm up:
FLUX LOOP

  • WC
    Tuesday
    AM
    Back
    Snatch 10 mins 1 every 5 seconds
    PM
    Mobility

Cool down:
STRETCH


Monday 13 August 2018 - PT C

workout 4

10 push up 5 press L then R 10 sit up press L then R 100 sprint / skip / bell tap 1 min KB swing X 8 rounds ENDER

Warm up:
flux loop

  • kb
    10 push up
    5 press L then R
    10 sit up press L then R
    100 sprint / skip / bell tap
    1 min KB swing

    X 8 rounds
    ENDER

Cool down:
stretch


Monday 13 August 2018 - Run

run

29 -R1 1.       REPS 12-18 ·         Russian twist + v-up ·         Red bar single leg aeroplane ·         KB swing – hardstyle ·         Box step side to side R4 (4): • Box step + lift

Warm up:
flux loop

  • run
    29 -R1
    1.       REPS 12-18
    ·         Russian twist + v-up
    ·         Red bar single leg aeroplane
    ·         KB swing – hardstyle
    ·         Box step side to side


    R4 (4): • Box step + lift

Cool down:
stretch


Monday 13 August 2018 - PT D

WC

Training for the week. Ok if you are doing the Biathlon Conditioning, then swap LC for Jerk. remember these are my weights, so find your weight and work in this for your programming. Monday AM Chest /Tricep combo workout PM Jerk/LC 2x26kg 1min on 1 min off 10 rpm 2 rounds 3 min rest LC 2x22kg 3 mins 8,8,8. Sumo Squats 72kg 70 reps Snatch set 1x16 kg with glove 8 mins (4 mins per arm)15,15,15,15 right 15,15,15, 8 left Row on Concept 2 for 20 mins 4km/.or Jog 4km

Warm up:
FLUX LOOP

  • WC
    Training for the week.
    Ok if you are doing the Biathlon Conditioning, then swap LC for Jerk. remember these are my weights, so find your weight and work in this for your programming.
    Monday
    AM
    Chest /Tricep combo workout
    PM
    Jerk/LC 2x26kg 1min on 1 min off 10 rpm 2 rounds 3 min rest
    LC 2x22kg 3 mins 8,8,8.
    Sumo Squats 72kg 70 reps
    Snatch set 1x16 kg with glove 8 mins (4 mins per arm)15,15,15,15 right 15,15,15, 8 left
    Row on Concept 2 for 20 mins 4km/.or Jog 4km

Cool down:
STRETCH


Saturday 11 August 2018 - PT D

WC

Saturday LC 1 min on 1 min off 2x24kg 10 rpm 10 rounds. Jerk if Biathlon Snatch 10 min one every 10, switch at 5 min for Bialthlon guys. Run 5k Walk 1k Workout 1 1 burpee 1 pistol squat 1 press 1 clean 1 burpee Do this from 1-10 and 10 to 1 Workout 2 (I use this every Monday for my upper body) 20 set of dips on bells 20 arm curls using bells 20 push ups on bells 20 rows or 5 pull ups 5 Dips on bars (if you have) 100m run Do this 8 times Workout 3 2 min jerks 8 reps a minute 80 m lunges 2 mins cleans 8 reps a minute 60 m lunges 2 mins clean and press (Long Cycle) 40 m lunges 2 mins jerks 12 reps per mins 60 m lunge 2 min cleans 12 reps per minute 80 m lunges 2 mins LC 12 rpm 60 m lunges 2 mins jerks 16 rpm 40 m lunges 2 min clean 16 rpm 60 m lunges 2 min LC 16pm Can do this with a partner. One does Kettlebell set while other lunges Workout 4 1 sit up press left hand 1 front squat 1 sit up press right hand 1 front squat 1 Turkish get up right 1 rear lunge left 1 turkish get up right 1 rear lunge right 1 windmil left 1 stiff legged deadlift 1 windmill Go up to 8 of the above Workout 5 20 V-Ups 20 row left and 20 row right 20 supermen (lie on your stomach and lift feet and hands at the same time) 20 russian twists 20 switch lunge 20 deck squat (roll on your back and stand up) Do this 5 times. Do it for time. Best time wins Workout 6 Pentathlon! Workout 7 10 press up and row left and right 10 front squats 10 jump squats 100 m sprint 9, 8, 7, 6, 5, 4, 3, 2, 1 of above and always a 100m sprint inbetween all sets Finish with 20 sit up press left and 20 right And 2 min plank

Warm up:
FLUX LOOP

  • WC

    Saturday
    LC 1 min on 1 min off 2x24kg 10 rpm 10 rounds. Jerk if Biathlon
    Snatch 10 min one every 10, switch at 5 min for Bialthlon guys.
    Run 5k Walk 1k

    Workout 1
    1 burpee
    1 pistol squat
    1 press
    1 clean
    1 burpee
    Do this from 1-10 and 10 to 1
    Workout 2 (I use this every Monday for my upper body)
    20 set of dips on bells
    20 arm curls using bells
    20 push ups on bells
    20 rows or 5 pull ups
    5 Dips on bars (if you have)
    100m run
    Do this 8 times
    Workout 3
    2 min jerks 8 reps a minute
    80 m lunges
    2 mins cleans 8 reps a minute
    60 m lunges
    2 mins clean and press (Long Cycle)
    40 m lunges
    2 mins jerks 12 reps per mins
    60 m lunge
    2 min cleans 12 reps per minute
    80 m lunges
    2 mins LC 12 rpm
    60 m lunges
    2 mins jerks 16 rpm
    40 m lunges
    2 min clean 16 rpm
    60 m lunges
    2 min LC 16pm
    Can do this with a partner. One does Kettlebell set while other lunges
    Workout 4
    1 sit up press left hand
    1 front squat
    1 sit up press right hand
    1 front squat
    1 Turkish get up right
    1 rear lunge left
    1 turkish get up right
    1 rear lunge right
    1 windmil left
    1 stiff legged deadlift
    1 windmill
    Go up to 8 of the above
    Workout 5
    20 V-Ups
    20 row left and 20 row right
    20 supermen (lie on your stomach and lift feet and hands at the same time)
    20 russian twists
    20 switch lunge
    20 deck squat (roll on your back and stand up)
    Do this 5 times. Do it for time. Best time wins
    Workout 6
    Pentathlon!
    Workout 7
    10 press up and row left and right
    10 front squats
    10 jump squats
    100 m sprint
    9, 8, 7, 6, 5, 4, 3, 2, 1 of above and always a 100m sprint inbetween all sets
    Finish with 20 sit up press left and 20 right
    And 2 min plank

Cool down:
STRETCH


Friday 10 August 2018 - PT C

workout 3

Protocol Drills 2 min L 2 min R 1 min alternative Jerk , Clean , Jerk Pike , crunch , v up ( 1 alternative each ) Press , half snatch , push press Sprint , burpee , Romanian ( 1 alternative each ) Snatch , LC , Snatch

Warm up:
flux loop

  • kb
    Protocol Drills
    2 min L 2 min R 1 min alternative
    Jerk , Clean , Jerk
    Pike , crunch , v up ( 1 alternative each )
    Press , half snatch , push press
    Sprint , burpee , Romanian ( 1 alternative each )
    Snatch , LC , Snatch

Cool down:
stretch


Friday 10 August 2018 - Run

run

26th - S3 SISSY FACTOR ·         Press up reach with arm ·         LC ·         KB swing – sport ·         Snatch ·         50% of lunge walk 1km/2km S4 (1): • KB swing – fluid

Warm up:
flux loop

  • run
    26th - S3
    SISSY FACTOR
    ·         Press up reach with arm
    ·         LC
    ·         KB swing – sport
    ·         Snatch
    ·         50% of lunge walk 1km/2km
    S4 (1): • KB swing – fluid

Cool down:
stretch


Friday 10 August 2018 - PT D

WC

Friday rest day

Warm up:
FLUX LOOP

  • WC
    Friday
    rest day

Cool down:
STRETCH


Thursday 9 August 2018 - PT D

WC

Thursday Yoga in the A.M. LC or Jerk 7 mins 2x22kg 7rpm 4km run finish snatch 10 mins 1 every 5 sec, switch at 5 mins

Warm up:
FLUX LOOP

  • WC
    Thursday
    Yoga in the A.M.
    LC or Jerk 7 mins 2x22kg 7rpm
    4km run
    finish snatch 10 mins 1 every 5 sec, switch at 5 mins

Cool down:
STRETCH


Wednesday 8 August 2018 - PT C

workout 2

1 lunge bounce L then R 1 snatch L then R 1 burpee / box jump 2 squats 2 jerks 2 bent over row 3 straight legged DL 3 cleans 3 flat press 4 suitcase squat 4 press 4 dips 5 rear lunge 5 LC jerk 5 push ups 6 one leg burpee L then R 6 LC push press 6 squat press 7 jump squat with bell 7 LC press 7 Renegade row 8 snatch L then R 8 deck squat 8 flat press on back 9 TGU L then R 9 lockout squat L then R 9 tuck jump 10 rack squat 10 swing 10 bicep curl X12 runs

Warm up:
flux loop

  • kb
    1 lunge bounce L then R
    1 snatch L then R
    1 burpee / box jump
    2 squats
    2 jerks
    2 bent over row

    3 straight legged DL
    3 cleans
    3 flat press
    4 suitcase squat
    4 press
    4 dips
    5 rear lunge
    5 LC jerk
    5 push ups
    6 one leg burpee L then R
    6 LC push press
    6 squat press
    7 jump squat with bell
    7 LC press
    7 Renegade row
    8 snatch L then R
    8 deck squat
    8 flat press on back
    9 TGU L then R
    9 lockout squat L then R
    9 tuck jump
    10 rack squat
    10 swing
    10 bicep curl
    X12 runs

Cool down:
stretch


Wednesday 8 August 2018 - Run

run

24th - S2 SISSY FACTOR ·         LC ·         Clean ·         Chest flat – straight leg lower back crunch ·         Elbows up squat lunge back S4 (5): • 50 % of run fast/slow 2km/200m slow/ 200m fast

Warm up:
flux loop

  • run
    24th - S2
    SISSY FACTOR
    ·         LC
    ·         Clean
    ·         Chest flat – straight leg lower back crunch
    ·         Elbows up squat lunge back

    S4 (5): • 50 % of run fast/slow 2km/200m slow/ 200m fast

Cool down:
stretch


Wednesday 8 August 2018 - PT D

WC

Wednesday Legs LC 4 mins 2x24kg 7rpm 3min rest Replace with Jerk LC 4 mins 2x26kg 6rpm or Jerk Snatch 10 mins 1 rep every 10 seconds, switch once at 5 min (Biathlon) Thursday

Warm up:
FLUX LOOP

  • WC
    Wednesday
    Legs
    LC 4 mins 2x24kg 7rpm 3min rest Replace with Jerk
    LC 4 mins 2x26kg 6rpm or Jerk
    Snatch 10 mins 1 rep every 10 seconds, switch once at 5 min (Biathlon)
    Thursday

Cool down:
STRETCH


Tuesday 7 August 2018 - PT D

WC

Tuesday Back Yoga .

Warm up:
FLUX LOOP

  • WC
    Tuesday
    Back
    Yoga .

Cool down:
STRETCH


Monday 6 August 2018 - PT C

workout 1

80 HS swing 1 BDL jerk 1 DBL press 1 Press up position Row L then R 2 High pull L then R 70 HS swing 2 reps of above 60 HS swing 3 reps 50 HS swing all the way down to 10 HS swings 10 reps Then from 10 HS swings and 10 reps 5 KB jump squat going up by 5 reps 9 clean 9 pike 9 bicep curl or pull up

Warm up:
flux loop

  • kb

    80 HS swing
    1 BDL jerk
    1 DBL press
    1 Press up position Row L then R
    2 High pull L then R
    70 HS swing
    2 reps of above
    60 HS swing
    3 reps
    50 HS swing all the way down to 10 HS swings 10 reps
    Then from 10 HS swings and 10 reps
    5 KB jump squat going up by 5 reps
    9 clean
    9 pike
    9 bicep curl or pull up

Cool down:
stretch


Monday 6 August 2018 - Run

run

22nd - S1 SISSY FACTOR ·         Press up balance 1 leg on ball twist L+R ·         Press up reach up with arm ·         Elbows up L+R kosak squat ·         Box step side to side ·         50% of run slow 3km S4 (4):• Box step side to side

Warm up:
flux loop

  • run
    22nd - S1
    SISSY FACTOR
    ·         Press up balance 1 leg on ball twist L+R
    ·         Press up reach up with arm
    ·         Elbows up L+R kosak squat
    ·         Box step side to side
    ·         50% of run slow 3km
    S4 (4):• Box step side to side

Cool down:
stretch


Monday 6 August 2018 - PT D

WC

Also I haven't added some GPP stuff in a while, here is a whole week. Yes this is a strong hint for you know who you are, to please do your homework and add some workout. They all benefit us and allow us to grow. As I have had a rough week with flu, I am going repeat last week training. Ok so now this week takes a split if you are into Biathlon then follow the Jerk Specific and Snatch Stuff and LC stuff continue as is. Monday Upper Body am PM LC 2x24kg 2mins 7,8 If you are Biathlon do Jerk. LC 2x26kg 2mins 7,8 LC 2x22kg 5mins 6,6,7,7,7 Sumo Squats 1x40kg 50 reps Snatch with Gloves 4 mins left and 4 1x16kg 15,15, 10 10 right 15,15,10,10 Repeat with 1 min left and 1 min right no gloves (Biathlon only)

Warm up:
FLUX LOOP

  • WC
    Also I haven't added some GPP stuff in a while, here is a whole week. Yes this is a strong hint for you know who you are, to please do your homework and add some workout. They all benefit us and allow us to grow.

    As I have had a rough week with flu, I am going repeat last week training.
    Ok so now this week takes a split
    if you are into Biathlon then follow the Jerk Specific and Snatch Stuff and LC stuff continue as is.
    Monday
    Upper Body am
    PM
    LC 2x24kg 2mins 7,8 If you are Biathlon do Jerk.
    LC 2x26kg 2mins 7,8
    LC 2x22kg 5mins 6,6,7,7,7
    Sumo Squats 1x40kg 50 reps
    Snatch with Gloves 4 mins left and 4 1x16kg 15,15, 10 10 right 15,15,10,10
    Repeat with 1 min left and 1 min right no gloves (Biathlon only)

Cool down:
STRETCH


Saturday 4 August 2018 - PT D

WC

Saturday LC 1 min on 1 min off 2x24kg 10 rpm 10 rounds. Jerk if Biathlon Snatch 10 min one every 10, switch at 5 min for Bialthlon guys. Run 5k Walk 1k

Warm up:
FLUX LOOP

  • WC
    Saturday
    LC 1 min on 1 min off 2x24kg 10 rpm 10 rounds. Jerk if Biathlon
    Snatch 10 min one every 10, switch at 5 min for Bialthlon guys.
    Run 5k Walk 1k

Cool down:
STRETCH


Friday 3 August 2018 - PT C

workout 5

Rope flick 100 reps Skipping 100 reps Clean 1 min Run Rope flicks 120 reps Tuck jump 120 reps 2 min jerk Rope flicks 160 reps Skipping 160 reps / sprint on the spot 2 min LC Rope flicks 180 reps KB swing 180 reps 2 min press up Rope flicks 200 reps Skipping / Sprint on spot 200 reps 2 min snatch L then 2 min snatch R Rope flicks 200 reps V- up 200 reps REST

Warm up:
flux loop

  • kb
    Rope flick 100 reps
    Skipping 100 reps
    Clean 1 min
    Run
    Rope flicks 120 reps
    Tuck jump 120 reps
    2 min jerk
    Rope flicks 160 reps
    Skipping 160 reps / sprint on the spot
    2 min LC
    Rope flicks 180 reps
    KB swing 180 reps
    2 min press up
    Rope flicks 200 reps
    Skipping / Sprint on spot 200 reps
    2 min snatch L then 2 min snatch R
    Rope flicks 200 reps
    V- up 200 reps
    REST

Cool down:
stretch


Friday 3 August 2018 - Run

run

19th - HR3 HR% + REPS (12-18) ·         Elbows up squat lunge back ·         Press up reach up with arm ·         Elbows up L+R kosak squat ·         Switch lunge ·         LC ·         KB swing – hardstyle HR 4 (3):• Press up position lift hand to shoulder

Warm up:
flux loop

  • run
    19th - HR3
    HR% + REPS (12-18)
    ·         Elbows up squat lunge back
    ·         Press up reach up with arm
    ·         Elbows up L+R kosak squat
    ·         Switch lunge
    ·         LC
    ·         KB swing – hardstyle
    HR 4 (3):• Press up position lift hand to shoulder

Cool down:
stretch


Friday 3 August 2018 - PT D

WC

Friday rest day

Warm up:
FLUX LOOP

  • WC
    Friday
    rest day

Cool down:
STRETCH


Thursday 2 August 2018 - PT D

WC

Thursday Yoga in the A.M. LC or Jerk 7 mins 2x22kg 7rpm 4km run finish snatch 10 mins 1 every 5 sec, switch at 5 mins

Warm up:
FLUX LOOP

  • WC
    Thursday
    Yoga in the A.M.
    LC or Jerk 7 mins 2x22kg 7rpm
    4km run
    finish snatch 10 mins 1 every 5 sec, switch at 5 mins

Cool down:
STRETCH


Wednesday 1 August 2018 - PT C

workout 4

2 min jerk 2 reps rack rest 30 sec sprint 2 min jerk 4 reps rack rest 30 sec burpee 2 min jerk 6 reps rack rest 1 min tuck jump 2 min jerk 8 reps rack rest 1 min KB swing 2 min jerk 10 reps rack rest 1 min skip / step up 2 min Jerk 12 reps rack rest 1 min high pull L 1 min High pull R 2-16 Crunch v-up sit up pike

Warm up:
flux loop

  • kb
    2 min jerk 2 reps rack rest
    30 sec sprint
    2 min jerk 4 reps rack rest
    30 sec burpee
    2 min jerk 6 reps rack rest
    1 min tuck jump
    2 min jerk 8 reps rack rest
    1 min KB swing
    2 min jerk 10 reps rack rest
    1 min skip / step up
    2 min Jerk 12 reps rack rest
    1 min high pull L
    1 min High pull R

    2-16
    Crunch
    v-up
    sit up
    pike

Cool down:
strtetch


Wednesday 1 August 2018 - Run

run

17th - HR2 HR% + REPS (10-20) ·         Box step side to side ·         L+R surfer drill ·         Red bar superman ·         Red bar single leg aeroplane ·         Snatch ·         BOSU ball balance aeroplane/ Romanian/ hop HR4 (2):• KB swing- sport

Warm up:
flux loop

  • run
    17th - HR2
    HR% + REPS (10-20)
    ·         Box step side to side
    ·         L+R surfer drill
    ·         Red bar superman
    ·         Red bar single leg aeroplane
    ·         Snatch
    ·         BOSU ball balance aeroplane/ Romanian/ hop
    HR4 (2):• KB swing- sport

Cool down:
stretch


Wednesday 1 August 2018 - PT D

WC

Wednesday Legs LC 4 mins 2x24kg 7rpm 3min rest Replace with Jerk LC 4 mins 2x26kg 6rpm or Jerk Snatch 10 mins 1 rep every 10 seconds, switch once at 5 min (Biathlon)

Warm up:
FLUX LOOP

  • WC
    Wednesday
    Legs
    LC 4 mins 2x24kg 7rpm 3min rest Replace with Jerk
    LC 4 mins 2x26kg 6rpm or Jerk
    Snatch 10 mins 1 rep every 10 seconds, switch once at 5 min (Biathlon)

Cool down:
STRETCH


Tuesday 31 July 2018 - PT D

WC

Tuesday Back Yoga

Warm up:
FLUX LOOP

  • WC
    Tuesday
    Back
    Yoga

Cool down:
STRETCH


Monday 30 July 2018 - PT C

workout 3

Tabata 40 sec / 20 sec Push up Switch lunge Dips Burpee Jerks Cleans Squats Farmers 6 rounds

Warm up:
flux loop

  • kb
    Tabata 40 sec / 20 sec
    Push up
    Switch lunge
    Dips
    Burpee
    Jerks
    Cleans
    Squats
    Farmers
    6 rounds

Cool down:
stretch


Monday 30 July 2018 - Run

run

15th - HR1 HR% + REPS (10-20) ·         Fast snap up Romanian ·         Elbows up squat lunge back ·         Elbow squat twist ·         LC ·         Burpee kick ·         50% of run slow 3km HR 4 (1):• Elbow squat twist

Warm up:
flux loop

  • run
    15th - HR1
    HR% + REPS (10-20)
    ·         Fast snap up Romanian
    ·         Elbows up squat lunge back
    ·         Elbow squat twist
    ·         LC
    ·         Burpee kick
    ·         50% of run slow 3km
    HR 4 (1):• Elbow squat twist

Cool down:
stretch


Monday 30 July 2018 - PT D

WC

Ok so now this week takes a split if you are into Biathlon then follow the Jerk Specific and Snatch Stuff and LC stuff continue as is. Monday Upper Body am PM LC 2x24kg 2mins 7,8 If you are Biathlon do Jerk. LC 2x26kg 2mins 7,8 LC 2x22kg 5mins 6,6,7,7,7 Sumo Squats 1x40kg 50 reps Snatch with Gloves 4 mins left and 4 1x16kg 15,15, 10 10 right 15,15,10,10 Repeat with 1 min left and 1 min right no gloves (Biathlon only)

Warm up:
FLUX LOOP

  • WC
    Ok so now this week takes a split
    if you are into Biathlon then follow the Jerk Specific and Snatch Stuff and LC stuff continue as is.
    Monday
    Upper Body am
    PM
    LC 2x24kg 2mins 7,8 If you are Biathlon do Jerk.
    LC 2x26kg 2mins 7,8
    LC 2x22kg 5mins 6,6,7,7,7
    Sumo Squats 1x40kg 50 reps
    Snatch with Gloves 4 mins left and 4 1x16kg 15,15, 10 10 right 15,15,10,10
    Repeat with 1 min left and 1 min right no gloves (Biathlon only)

Cool down:
STRETCH


Saturday 28 July 2018 - PT D

WC

Saturday LC 10 min static hold set- 10 secs in each phase of LC 2x24kg 2rpm for 9 mins, 10 reps in 10th min. RUN 5k WALK 1k.

Warm up:
FLUX LOOP

  • WC
    Saturday
    LC 10 min static hold set- 10 secs in each phase of LC
    2x24kg 2rpm for 9 mins, 10 reps in 10th min.
    RUN 5k WALK 1k.

Cool down:
STRETCH


Friday 27 July 2018 - PT C

workout 2

30 sec sprint between each round 12 reps 3 rounds Squat press 12 reps 3 rounds Rack or farmer rear lunge L then R 12 reps 3 rounds Sumo squats 12 reps 3 rounds Lunge jump deficit 12 reps 3 rounds Squat jumps with bell 30 reps 3 rounds Good mornings 200 calf raises 200 JSQ ENDER

Warm up:
flux loop

  • kb
    30 sec sprint between each round
    12 reps 3 rounds
    Squat press
    12 reps 3 rounds
    Rack or farmer rear lunge L then R
    12 reps 3 rounds
    Sumo squats
    12 reps 3 rounds
    Lunge jump deficit
    12 reps 3 rounds
    Squat jumps with bell
    30 reps 3 rounds
    Good mornings

    200 calf raises
    200 JSQ
    ENDER

Cool down:
stretch


Friday 27 July 2018 - Run

run

12th - R3 REPS 12-18 ·         Box step side to side ·         Press up reach with arm ·         Elbows up squat lunge back ·         Fast snap up Romanian ·         Red bar single leg aeroplane R 4 (3):• Russian twist + v-up

Warm up:
flux loop

  • run
    12th - R3
    REPS 12-18
    ·         Box step side to side
    ·         Press up reach with arm
    ·         Elbows up squat lunge back
    ·         Fast snap up Romanian
    ·         Red bar single leg aeroplane

    R 4 (3):• Russian twist + v-up

Cool down:
stretch


Friday 27 July 2018 - PT D

WC

Friday LC 2x24kg 3mins 8,8,8. reps rest 2mins LC 2x26kg 3mins 7,7,7 reps. RUN 4km

Warm up:
FLUX LOOP

  • WC
    Friday
    LC 2x24kg 3mins 8,8,8. reps rest 2mins
    LC 2x26kg 3mins 7,7,7 reps.
    RUN 4km

Cool down:
STRETCH


Thursday 26 July 2018 - PT D

WC

Thursday LC 2x24kg 1min 30 secs 5,9 reps LC 2x26kg 1min 30 secs 4,9 reps 2min rest between LC 7 min static hold set 10 sec in each phase of LC 2x24kg bells 2rpm for 6 mins 9 reps on 7th min. Circuit Training - Hanging leg raise,pushups on kbs,Back extensions, 1 arm kb row 26kg, russian twist, switch lunge, vups 15-20 reps per exercise, no rest between. 10 mins on 2foot Plyobox.

Warm up:
FLUX LOOP

  • WC
    Thursday
    LC 2x24kg 1min 30 secs 5,9 reps
    LC 2x26kg 1min 30 secs 4,9 reps 2min rest between
    LC 7 min static hold set 10 sec in each phase of LC
    2x24kg bells 2rpm for 6 mins 9 reps on 7th min.
    Circuit Training - Hanging leg raise,pushups on kbs,Back extensions, 1 arm kb row 26kg, russian twist, switch lunge, vups
    15-20 reps per exercise, no rest between.
    10 mins on 2foot Plyobox.

Cool down:
STRETCH


Wednesday 25 July 2018 - PT C

workout 1

1 min clean left 1 push up 1 row L / L bicep curl 1 min clean right 2 push up 1 row R / R bicep curl 1 min jerk left 3 push up 2 row L / L bicep curl 1 min jerk right 4 push up 2 row R / R bicep curl 1 min LC left 5 push up 3 row L / L bicep curl 1 min right 6 push up 3 row R / R bicep curl Go as far as the session allows

Warm up:
flux loop

  • kb
    1 min clean left
    1 push up
    1 row L / L bicep curl
    1 min clean right
    2 push up
    1 row R / R bicep curl
    1 min jerk left
    3 push up
    2 row L / L bicep curl
    1 min jerk right
    4 push up
    2 row R / R bicep curl
    1 min LC left
    5 push up
    3 row L / L bicep curl
    1 min right
    6 push up
    3 row R / R bicep curl
    Go as far as the session allows

Cool down:
stretch


Wednesday 25 July 2018 - Run

run

10th - R2 REPS 12-18 ·         KB swing – sport ·         Press up point arm and leg ·         Elbow squat twist ·         Clean ·         LC ·         50% of run/ slow 3-5km R4 (2):• Press up balance 1 leg on ball twist L+R

Warm up:
flux loop

  • run
    10th - R2
    REPS 12-18
    ·         KB swing – sport
    ·         Press up point arm and leg
    ·         Elbow squat twist
    ·         Clean
    ·         LC
    ·         50% of run/ slow 3-5km
    R4 (2):• Press up balance 1 leg on ball twist L+R

Cool down:
stretch


Wednesday 25 July 2018 - PT D

WC

Wednesday Legs

Warm up:
FLUX LOOP

  • WC
    Wednesday
    Legs

Cool down:
STRETCH


Tuesday 24 July 2018 - PT D

WC

Tuesday Yoga Back pm

Warm up:
FLUX LOOP

  • WC
    Tuesday Yoga
    Back pm

Cool down:
STRETCH


Monday 23 July 2018 - PT C

workout 5

Tabata 40 sec /20 sec Switch lunge Push ups Deck role Jerks Burpees Squat press Swings dbl 6 rounds ENDER

Warm up:
flux loop

  • kb
    Tabata
    40 sec /20 sec
    Switch lunge
    Push ups
    Deck role
    Jerks
    Burpees
    Squat press
    Swings dbl
    6 rounds

    ENDER



Cool down:
stretch


Monday 23 July 2018 - Run

run

8th - R1 1.       REPS 12-18 ·         Russian twist + v-up ·         Red bar single leg aeroplane ·         KB swing – hardstyle ·         Box step side to side R4 (1):• KB swing – fluid

Warm up:
flux loop

  • run
    8th - R1
    1.       REPS 12-18
    ·         Russian twist + v-up
    ·         Red bar single leg aeroplane
    ·         KB swing – hardstyle
    ·         Box step side to side


    R4 (1):• KB swing – fluid

Cool down:
stretch


Monday 23 July 2018 - PT D

WC

Monday LC 2x24kg 1min 10 reps 1min rest LC 2x26kg 1min 10 reps 3min rest LC 2x24kg 5min static hold set - 10 secs in each phase of LC. 2 rpm for 4 mins , 9 reps in 5th min. Sumo Sqauts 1x40kg bell 90 reps Snatch work with gloves 1x16kg bell 8 mins 15-17 rpm Run 3 km

Warm up:
FLUX LOOP

  • WC
    Monday
    LC 2x24kg 1min 10 reps 1min rest
    LC 2x26kg 1min 10 reps 3min rest
    LC 2x24kg 5min static hold set - 10 secs in each phase of LC.
    2 rpm for 4 mins , 9 reps in 5th min.
    Sumo Sqauts 1x40kg bell 90 reps
    Snatch work with gloves 1x16kg bell 8 mins 15-17 rpm
    Run 3 km

Cool down:
STRETCH


Sunday 22 July 2018 - PT D

WC

Sunday Yoga in a.m

Warm up:
FLUX LOOP

  • WC
    Sunday Yoga in a.m

Cool down:
STRETCH


Saturday 21 July 2018 - PT D

WC

Saturday LC test set 2x22kg 10 mins 7rpm Run 20min

Warm up:
FLUX LOOP

  • WC
    Saturday
    LC test set 2x22kg 10 mins 7rpm
    Run 20min

Cool down:
STRETCH


Saturday 21 July 2018 - Kettlebells

WC

test

Warm up:
test

  • 'Easy' Maryr
    r

Cool down:
test


Friday 20 July 2018 - PT C

workout 4

12 reps 3 sets DBL rack squats up in weight Super set 20 switch lunge 12 reps 3 sets Rack Rear Lunge L then R up in weights Super set 20 reps kb squat jump / suitcase squat 12 reps 3 sets Sumo squats Super set 20 reps L then R one leg burpee 12 reps 3 sets Straight leg dead lift Super set 60 reps step up or calf bounce

Warm up:
flux loop

  • kb
    12 reps 3 sets
    DBL rack squats up in weight
    Super set 20 switch lunge
    12 reps 3 sets
    Rack Rear Lunge L then R up in weights
    Super set 20 reps kb squat jump / suitcase squat
    12 reps 3 sets
    Sumo squats
    Super set 20 reps L then R one leg burpee
    12 reps 3 sets
    Straight leg dead lift
    Super set 60 reps step up or calf bounce

Cool down:
stretch


Friday 20 July 2018 - Run

run

SISSY FACTOR ·         Press up reach with arm ·         LC ·         KB swing – sport ·         Snatch ·         50% of lunge walk 1km/2km S4 (3):• Press up point arm and leg

Warm up:
flux loop

  • run
    SISSY FACTOR
    ·         Press up reach with arm
    ·         LC
    ·         KB swing – sport
    ·         Snatch
    ·         50% of lunge walk 1km/2km
    S4 (3):• Press up point arm and leg

Cool down:
stretch


Friday 20 July 2018 - PT D

WC

Friday rest day!

Warm up:
FLUX LOOP

  • WC
    Friday rest day!

Cool down:
STRETCH


Thursday 19 July 2018 - PT D

WC

Thursday Yoga in a.m. LC 2x20kg 7mins 8,8,8,8,8,8,12 rpm Row on Concept 2 4km

Warm up:
FLUX LOOP

  • WC
    Thursday
    Yoga in a.m.
    LC 2x20kg 7mins 8,8,8,8,8,8,12 rpm
    Row on Concept 2 4km

Cool down:
STRETCH


Wednesday 18 July 2018 - PT C

workout 3

1 min Jerk L then R / DBL 8rpm 1 min clean L then R / DBL 8rpm 1 min LC L then R / DBL 8rpm 2 min burpee 1min of Jerk-Clean-LC 9 rpm 90 sec switch lunge 1 min of Jerk – Clean – LC 10 rpm 60 sec tuck jump 1 min of Jerk – Clean – LC 11 rpm 45 sec push ups 1 min of Jerk – Clean – LC 12 rpm 30 sec sprint 1 min of Jerk – Clean – LC 13 rpm 15 sec plank 1 min of Jerk – Clean – LC 14 rpm ENDER – squats and sprint 2min - 6 sec rep 30 sec SPRINT 2min – 4/5 sec rep 30 sec SPRINT 2min – 3 / fast rep 30 sec SPRINT

Warm up:
flux loop

  • kb
    1 min Jerk L then R / DBL 8rpm
    1 min clean L then R / DBL 8rpm
    1 min LC L then R / DBL 8rpm
    2 min burpee
    1min of Jerk-Clean-LC 9 rpm
    90 sec switch lunge
    1 min of Jerk – Clean – LC 10 rpm
    60 sec tuck jump
    1 min of Jerk – Clean – LC 11 rpm
    45 sec push ups
    1 min of Jerk – Clean – LC 12 rpm
    30 sec sprint
    1 min of Jerk – Clean – LC 13 rpm
    15 sec plank
    1 min of Jerk – Clean – LC 14 rpm
    ENDER – squats and sprint
    2min - 6 sec rep
    30 sec SPRINT
    2min – 4/5 sec rep
    30 sec SPRINT
    2min – 3 / fast rep
    30 sec SPRINT

Cool down:
stretch


Wednesday 18 July 2018 - Run

run

3rd - S2 SISSY FACTOR ·         LC ·         Clean ·         Chest flat – straight leg lower back crunch ·         Elbows up squat lunge back S4 (2):• L+R surfer drill

Warm up:
flux loop

  • run
    3rd - S2
    SISSY FACTOR
    ·         LC
    ·         Clean
    ·         Chest flat – straight leg lower back crunch
    ·         Elbows up squat lunge back

    S4 (2):• L+R surfer drill

Cool down:
stretch


Wednesday 18 July 2018 - PT D

WC

Wednesday Legs in am LC 2x22kg 4mins 8rpm rest 2mins LC 2x24kg 4mins 7,7,7,8rpm Run 4km

Warm up:
FLUX LOOP

  • WC
    Wednesday
    Legs in am
    LC 2x22kg 4mins 8rpm rest 2mins
    LC 2x24kg 4mins 7,7,7,8rpm
    Run 4km

Cool down:
STRETCH


Tuesday 17 July 2018 - PT D

WC

Tuesday Yoga am Back pm

Warm up:
FLUX LOOP

  • WC
    Tuesday
    Yoga am
    Back pm

Cool down:
STRETCH


Monday 16 July 2018 - PT C

workout 2

Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 1 DBL squat 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 2 DBL rear lunge L then R 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 3 Sumo Squats 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 4 DBL squat 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 5 DBL Rear lunge L then R 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 6 Sumo squats 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 7 DBL squats 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 8 DBL rear lunge L then R 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 9 Sumo squats 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 10 DBL squats 10 squat jump ENDER

Warm up:
flux loop

  • kb
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    1 DBL squat
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    2 DBL rear lunge L then R
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    3 Sumo Squats
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    4 DBL squat
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    5 DBL Rear lunge L then R
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    6 Sumo squats
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    7 DBL squats
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    8 DBL rear lunge L then R
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    9 Sumo squats
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    10 DBL squats
    10 squat jump
    ENDER

Cool down:
stretch


Monday 16 July 2018 - PT D

WC

Monday Upper body combo as per last Monday Afternoon LC 2 mins 2x22kg 8,9 rest 2mins LC 2 mins 2x24kg 8,9 rest 3mins LC 5 mins 2x20kg 8rpm. Sumo Squats 1x40kg 80 reps Snatch 10 mins 16kg 15 rpm with glove Circuit training- Hangin Knee raise, Pushups on KBs feet on bench, Hyper back extensons, 1 arm row 28kg, Russian Twists, Switch lunge, vups 15-20 reps per execrcise no rest between. 2 foot Plyo box for 10 mins.

Warm up:
FLUX LOOP

  • WC
    Monday
    Upper body combo as per last Monday
    Afternoon
    LC 2 mins 2x22kg 8,9 rest 2mins
    LC 2 mins 2x24kg 8,9 rest 3mins
    LC 5 mins 2x20kg 8rpm.
    Sumo Squats 1x40kg 80 reps
    Snatch 10 mins 16kg 15 rpm with glove
    Circuit training- Hangin Knee raise, Pushups on KBs feet on bench, Hyper back extensons, 1 arm row 28kg, Russian Twists, Switch lunge, vups
    15-20 reps per execrcise no rest between.
    2 foot Plyo box for 10 mins.

Cool down:
STRETCH


Sunday 15 July 2018 - PT D

WC

Sunday Yoga in a.m

Warm up:
FLUX LOOP

  • WC
    Sunday Yoga in a.m

Cool down:
STRETCH


Saturday 14 July 2018 - PT D

WC

Saturday LC test set 2x22kg 10 mins 7rpm Row on Concept 2 5km./run 5km Sunday Yoga in a.m

Warm up:
FLUX LOOP

  • WC
    Saturday
    LC test set 2x22kg 10 mins 7rpm
    Row on Concept 2 5km./run 5km
    Sunday Yoga in a.m

Cool down:
STRETCH


Friday 13 July 2018 - Run

run

29th - S3 . SISSY FACTOR ·         Chest flat- straight leg lower back crunch ·         KB swing – fluid ·         Switch lunge ·         Russian twist + v-up S 4 (2)Box step side to side

Warm up:
flux loop

  • run
    29th - S3
    . SISSY FACTOR
    ·         Chest flat- straight leg lower back crunch
    ·         KB swing – fluid
    ·         Switch lunge
    ·         Russian twist + v-up

    S 4 (2)Box step side to side

Cool down:
stretch


Friday 13 July 2018 - PT D

WC

Friday rest day!

Warm up:
FLUX LOOP

  • WC
    Friday rest day!

Cool down:
STRETCH


Friday 13 July 2018 - PT C

workout 2

1 lunge bounce L then R 1 snatch L then R 1 burpee / box jump 2 squats 2 jerks 2 bent over row 3 straight legged DL 3 cleans 3 flat press 4 suitcase squat 4 press 4 dips 5 rear lunge 5 LC jerk 5 push ups 6 one leg burpee L then R 6 LC push press 6 squat press 7 jump squat with bell 7 LC press 7 Renegade row 8 snatch L then R 8 deck squat 8 flat press on back 9 TGU L then R 9 lockout squat L then R 9 tuck jump 10 rack squat 10 swing 10 bicep curl X12 runs

Warm up:
flux loop

  • kb
    1 lunge bounce L then R
    1 snatch L then R
    1 burpee / box jump
    2 squats
    2 jerks
    2 bent over row

    3 straight legged DL
    3 cleans
    3 flat press
    4 suitcase squat
    4 press
    4 dips
    5 rear lunge
    5 LC jerk
    5 push ups
    6 one leg burpee L then R
    6 LC push press
    6 squat press
    7 jump squat with bell
    7 LC press
    7 Renegade row
    8 snatch L then R
    8 deck squat
    8 flat press on back
    9 TGU L then R
    9 lockout squat L then R
    9 tuck jump
    10 rack squat
    10 swing
    10 bicep curl
    X12 runs

Cool down:
stretch


Thursday 12 July 2018 - PT D

WC

Thursday Yoga in a.m. LC 2x20kg 7mins 8,8,8,8,8,8,12 rpm Row 20 min or run 20min Friday rest day

Warm up:
FLUX LOOP

  • WC
    Thursday
    Yoga in a.m.
    LC 2x20kg 7mins 8,8,8,8,8,8,12 rpm
    Row 20 min or run 20min
    Friday rest day

Cool down:
STRETCH


Wednesday 11 July 2018 - PT C

workout 5

20 one leg burpee L then R 1 min rack hold 1 min KB swing 15 one leg burpee L then R 1 min lockout hold 1 min Pike 10 one leg burpee L then R 1 min Farmers hold 1 min sprint 5 one leg burpee L then R Rest 20 switch lunge each leg 2 min rack hold 30 sec KB swing 15 switch lunge each leg 2 min Lockout hold 30 sec Pike 10 Switch lunge each leg 2 min farmers 30 sec sprint 5 switch lunge each leg Rest 24 reps Jerk 24 reps cleans 24 reps snatch L then R

Warm up:
flux loop

  • kb
    20 one leg burpee L then R
    1 min rack hold
    1 min KB swing
    15 one leg burpee L then R
    1 min lockout hold
    1 min Pike
    10 one leg burpee L then R
    1 min Farmers hold
    1 min sprint
    5 one leg burpee L then R
    Rest
    20 switch lunge each leg
    2 min rack hold
    30 sec KB swing
    15 switch lunge each leg
    2 min Lockout hold
    30 sec Pike
    10 Switch lunge each leg
    2 min farmers
    30 sec sprint
    5 switch lunge each leg
    Rest
    24 reps Jerk
    24 reps cleans
    24 reps snatch L then R





Cool down:
stretch


Wednesday 11 July 2018 - Run

run

27th - S2 . SISSY FACTOR ·         Box step side to side ·         LC ·         50% of run fast/ slow 2km/200m slow/ 200m fast ·         Elbow squat twist ·         Red bar single leg aeroplane S 4 (1) - box step +lift

Warm up:
flux loop

  • run
    27th - S2
    . SISSY FACTOR
    ·         Box step side to side
    ·         LC
    ·         50% of run fast/ slow 2km/200m slow/ 200m fast
    ·         Elbow squat twist
    ·         Red bar single leg aeroplane
    S 4 (1) - box step +lift

Cool down:
stretch


Wednesday 11 July 2018 - PT D

WC

Wednesday LC 2x22kg 4mins 8rpm rest 2mins LC 2x24kg 4mins 7,7,7,8rpm Run 4km Legs - big legs

Warm up:
FLUX LOOP

  • WC
    Wednesday
    LC 2x22kg 4mins 8rpm rest 2mins
    LC 2x24kg 4mins 7,7,7,8rpm
    Run 4km
    Legs - big legs

Cool down:
STRETCH


Tuesday 10 July 2018 - PT D

WC

Tuesday Morning Yoga Afternoon Back and shoulders

Warm up:
FLUX LOOP

  • WC
    Tuesday
    Morning
    Yoga
    Afternoon
    Back and shoulders

Cool down:
STRETCH


Monday 9 July 2018 - Run

run

25th - S1    SISSY FACTOR ·         Box step + lift ·         KB swing – hardstyle ·         (50% of lunge walk 1km/2km) ·         1 leg mountain leap in press up position ·         Press up point arm and leg S4 (4) - redbar single leg aeroplane

Warm up:
flux loop

  • run
    25th - S1
       SISSY FACTOR
    ·         Box step + lift
    ·         KB swing – hardstyle
    ·         (50% of lunge walk 1km/2km)
    ·         1 leg mountain leap in press up position
    ·         Press up point arm and leg
    S4 (4) - redbar single leg aeroplane

Cool down:
stretch


Monday 9 July 2018 - PT D

WC

Monday Morning Upper body complete as per last Monday. Afternoon LC 2 mins 2x22kg 8,9 rest 2mins LC 2 mins 2x24kg 8,9 rest 3mins LC 5 mins 2x20kg 8rpm. Sumo Squats 2x24 80 reps Snatch 10 mins 16kg 15 rpm with glove Circuit training- Hangin Knee raise, Pushups on KBs feet on bench, Hyper back extensons, 1 arm row 28kg, Russian Twists, Switch lunges, vups 20 reps per execrcise no rest between. 3 rounds 2 foot Plyo box for 10 mins.

Warm up:
FLUX LOOP

  • WC
    Monday
    Morning
    Upper body complete as per last Monday.
    Afternoon
    LC 2 mins 2x22kg 8,9 rest 2mins
    LC 2 mins 2x24kg 8,9 rest 3mins
    LC 5 mins 2x20kg 8rpm.
    Sumo Squats 2x24 80 reps
    Snatch 10 mins 16kg 15 rpm with glove
    Circuit training- Hangin Knee raise, Pushups on KBs feet on bench, Hyper back extensons, 1 arm row 28kg, Russian Twists, Switch lunges, vups
    20 reps per execrcise no rest between. 3 rounds
    2 foot Plyo box for 10 mins.

Cool down:
STRETCH


Monday 9 July 2018 - PT C

workout 1

80 HS swing 1 BDL jerk 1 DBL press 1 Press up position Row L then R 2 High pull L then R 70 HS swing 2 reps of above 60 HS swing 3 reps 50 HS swing all the way down to 10 HS swings 10 reps Then from 10 HS swings and 10 reps 5 KB jump squat going up by 5 reps 9 clean 9 pike 9 bicep curl or pull up

Warm up:
flux loop

  • kb
    80 HS swing
    1 BDL jerk
    1 DBL press
    1 Press up position Row L then R
    2 High pull L then R
    70 HS swing
    2 reps of above
    60 HS swing
    3 reps
    50 HS swing all the way down to 10 HS swings 10 reps
    Then from 10 HS swings and 10 reps
    5 KB jump squat going up by 5 reps
    9 clean
    9 pike
    9 bicep curl or pull up

Cool down:
stretch


Saturday 7 July 2018 - PT D

WC

LC 10 static hold for each phase 10 sec.9 mins 2 rpm 1min 8rpm.

Warm up:
FLUX LOOP

  • WC
    LC 10 static hold for each phase 10 sec.9 mins 2 rpm 1min 8rpm.

Cool down:
STRETCH


Friday 6 July 2018 - PT C

workout 3

Workout 3 20 bicep curl 12 flat press 12 dips 30 gumboot abs L and R 15 tuck jumps/ jump squats / HS swing X 8 rounds

Warm up:
flux loop

  • kb
    Workout 3
    20 bicep curl
    12 flat press
    12 dips
    30 gumboot abs L and R
    15 tuck jumps/ jump squats / HS swing
    X 8 rounds

Cool down:
stretch


Friday 6 July 2018 - Run

run

22th - HR3 REPS 10-20 + 80% HR ·         LC ·         KB swing – fluid ·         Red bar single leg aeroplane ·         Burpee kick HR4 (3): chest flat - straight low back crunch

Warm up:
flux loop

  • run
    22th - HR3
    REPS 10-20 + 80% HR
    ·         LC
    ·         KB swing – fluid
    ·         Red bar single leg aeroplane
    ·         Burpee kick

    HR4 (3): chest flat - straight low back crunch

Cool down:
stretch


Friday 6 July 2018 - PT D

WC

Friday 5/18 LC 3mins 22kg 8rpm LC 3mins 24kg 8rpm 4km run

Warm up:
FLUX LOOP

  • WC
    Friday 5/18
    LC 3mins 22kg 8rpm
    LC 3mins 24kg 8rpm
    4km run

Cool down:
STRETCH


Friday 6 July 2018 - Kettlebells

workout 1

80 HS swing 1 BDL jerk 1 DBL press 1 Press up position Row L then R 2 High pull L then R 70 HS swing 2 reps of above 60 HS swing 3 reps 50 HS swing all the way down to 10 HS swings 10 reps Then from 10 HS swings and 10 reps 5 KB jump squat going up by 5 reps 9 clean 9 pike 9 bicep curl or pull up

Warm up:
flux loop

  • kb
    80 HS swing
    1 BDL jerk
    1 DBL press
    1 Press up position Row L then R
    2 High pull L then R
    70 HS swing
    2 reps of above
    60 HS swing
    3 reps
    50 HS swing all the way down to 10 HS swings 10 reps
    Then from 10 HS swings and 10 reps
    5 KB jump squat going up by 5 reps
    9 clean
    9 pike
    9 bicep curl or pull up

Cool down:
stretch


Thursday 5 July 2018 - PT D

WC

Thursday 2 sessions - Yoga / back

Warm up:
FLUX LOOP

  • WC
    Thursday 2 sessions - Yoga / back

Cool down:
STRETCH


Wednesday 4 July 2018 - PT C

workout 2

80 calf raise 100 JS squat 60 switch lunge 40 squats 20 stiff leg dead lift 10 tuck jumps X5 rounds. After each round each exercise drops by 10 reps. After each round tuck jumps go up by 10 reps

Warm up:
flux loop

  • kb
    80 calf raise
    100 JS squat
    60 switch lunge
    40 squats
    20 stiff leg dead lift
    10 tuck jumps
    X5 rounds.
    After each round each exercise drops by 10 reps. After each round tuck jumps go up by 10 reps

Cool down:
stretch


Wednesday 4 July 2018 - Run

run

20th - HR2    REPS 10-20 + 80% HR ·         Box step side to side ·         KB swing – sport ·         Press up point arm and leg ·         Snatch 50% of lunge walk 1km/ 2km HR 4 (2) - switch lunge

Warm up:
flux loop

  • run
    20th - HR2
       REPS 10-20 + 80% HR
    ·         Box step side to side
    ·         KB swing – sport
    ·         Press up point arm and leg
    ·         Snatch
    50% of lunge walk 1km/ 2km
    HR 4 (2) - switch lunge

Cool down:
stretch


Wednesday 4 July 2018 - PT D

WC

Wednesday LC 1min 30 sec 22kg 9,5. LC 1 min 30 sec 24kg 9,5 LC 7 min static hold for each phase 10 sec.2 rpm for 6mins 1 min 8 reps. GPP - circuit training Plyo box for 10mins

Warm up:
FLUX LOOP

  • WC
    Wednesday
    LC 1min 30 sec 22kg 9,5.
    LC 1 min 30 sec 24kg 9,5
    LC 7 min static hold for each phase 10 sec.2 rpm for 6mins 1 min 8 reps.
    GPP - circuit training
    Plyo box for 10mins

Cool down:
STRETCH


Wednesday 4 July 2018 - Strength

workout 5

Rope flick 100 reps Skipping 100 reps Clean 1 min Run Rope flicks 120 reps Tuck jump 120 reps 2 min jerk Rope flicks 160 reps Skipping 160 reps / sprint on the spot 2 min LC Rope flicks 180 reps KB swing 180 reps 2 min press up Rope flicks 200 reps Skipping / Sprint on spot 200 reps 2 min snatch L then 2 min snatch R Rope flicks 200 reps V- up 200 reps REST!

Warm up:
flux loop

  • kb
    Rope flick 100 reps
    Skipping 100 reps
    Clean 1 min
    Run
    Rope flicks 120 reps
    Tuck jump 120 reps
    2 min jerk
    Rope flicks 160 reps
    Skipping 160 reps / sprint on the spot
    2 min LC
    Rope flicks 180 reps
    KB swing 180 reps
    2 min press up
    Rope flicks 200 reps
    Skipping / Sprint on spot 200 reps
    2 min snatch L then 2 min snatch R
    Rope flicks 200 reps
    V- up 200 reps
    REST!





Cool down:
stretch


Tuesday 3 July 2018 - PT D

WC

Tuesday 2 sessions Yoga / legs BIG

Warm up:
FLUX LOOP

  • WC
    Tuesday 2 sessions Yoga / legs BIG

Cool down:
STRETCH


Monday 2 July 2018 - PT C

workout 1

Workout 1 2 row L the R 2 clean L the R 2 Jerk L then R 2 LC L then R 2 Snatch L then R 2 push up Ladder going up 2-4-6-8-10-8-6-4-2 After each round Run or skip

Warm up:
flux loop

  • kb
    Workout 1
    2 row L the R
    2 clean L the R
    2 Jerk L then R
    2 LC L then R
    2 Snatch L then R
    2 push up
    Ladder going up 2-4-6-8-10-8-6-4-2
    After each round Run or skip

Cool down:
stretch


Monday 2 July 2018 - Run

run

18th HR1    REPS 10-20 + 80% HR ·         Box step +lift ·         KB swing – hardstyle ·         Red bar superman ·         Press up position lift hand to shoulder HR 4 (1): elbow squat twist

Warm up:
flux loop

  • run
    18th HR1
       REPS 10-20 + 80% HR
    ·         Box step +lift
    ·         KB swing – hardstyle
    ·         Red bar superman
    ·         Press up position lift hand to shoulder

    HR 4 (1): elbow squat twist

Cool down:
stretch


Monday 2 July 2018 - PT D

WC

MOnday 2 sessions Chest/tricep complex (20 dips/20 curls each arm using bells/20 narrow press ups on bells/5pull ups/jog 200 m) x 8-10 rounds ala Shandon 1 min LC 22kg 10 rpm rest 1min 1 min LC 24kg 10 rpm rest 1 min 5 min static hold in each phase of LC for 10 seconds each 2rpm 4 min 1 min 8rpm Sumo Squat 2x20kg x 70 reps 8min snatch 16kg 15-17 rpm Row 20 mins

Warm up:
flux loop

  • WC
    MOnday
    2 sessions
    Chest/tricep complex (20 dips/20 curls each arm using bells/20 narrow press ups on bells/5pull ups/jog 200 m) x 8-10 rounds ala Shandon
    1 min LC 22kg 10 rpm rest 1min
    1 min LC 24kg 10 rpm rest 1 min
    5 min static hold in each phase of LC for 10 seconds each 2rpm 4 min 1 min 8rpm
    Sumo Squat 2x20kg x 70 reps
    8min snatch 16kg 15-17 rpm
    Row 20 mins

Cool down:
stretch


Monday 2 July 2018 - PT I

workout 4

2 min jerk 2 reps rack rest 30 sec sprint 2 min jerk 4 reps rack rest 30 sec burpee 2 min jerk 6 reps rack rest 1 min tuck jump 2 min jerk 8 reps rack rest 1 min KB swing 2 min jerk 10 reps rack rest 1 min skip / step up 2 min Jerk 12 reps rack rest 1 min high pull L 1 min High pull R 2-16 Crunch v-up sit up pike

Warm up:
flux loop

  • kb
    2 min jerk 2 reps rack rest
    30 sec sprint
    2 min jerk 4 reps rack rest
    30 sec burpee
    2 min jerk 6 reps rack rest
    1 min tuck jump
    2 min jerk 8 reps rack rest
    1 min KB swing
    2 min jerk 10 reps rack rest
    1 min skip / step up
    2 min Jerk 12 reps rack rest
    1 min high pull L
    1 min High pull R

    2-16
    Crunch
    v-up
    sit up
    pike

Cool down:
stretch


Saturday 30 June 2018 - PT D

WC

Cleans 10 mins 10 rpm for 7 11rpm on the 8th min to 10 10 mins were prescribed, not sure why I stopped. 5km run 1 km Walk.

Warm up:
FLUX LOOP

  • WC
    Cleans 10 mins 10 rpm for 7 11rpm on the 8th min to 10
    10 mins were prescribed, not sure why I stopped.
    5km run 1 km Walk.

Cool down:
STRETCH


Friday 29 June 2018 - Run

run

15th - R3     REPS 12-18 ·         KB swing – sport ·         1 leg mountain leap press up position ·         Elbows up squat lunge back ·         Snatch ·         50% of lunge walk for 1 km R4 (3): BOSU ball balance aeroplane/ romanian/ hop

Warm up:
flux loop

  • run
    15th - R3
        REPS 12-18
    ·         KB swing – sport
    ·         1 leg mountain leap press up position
    ·         Elbows up squat lunge back
    ·         Snatch
    ·         50% of lunge walk for 1 km
    R4 (3): BOSU ball balance aeroplane/ romanian/ hop

Cool down:
stretch


Friday 29 June 2018 - Strength

ana

  • strength
    6reps x 5
    20 seconds per set
    Hard/Very Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Friday 29 June 2018 - PT D

WC

Friday rest day

Warm up:
FLUX LOOP

  • WC
    Friday rest day

Cool down:
STRETCH


Friday 29 June 2018 - Endurance

  • reps
    21 Kettle bell swings
    20 lunges with weight plate
    10 push ups
    Max rounds in 20mins

Friday 29 June 2018 - Kettlebells

workout 1

1 min clean left 1 push up 1 row L / L bicep curl 1 min clean right 2 push up 1 row R / R bicep curl 1 min jerk left 3 push up 2 row L / L bicep curl 1 min jerk right 4 push up 2 row R / R bicep curl 1 min LC left 5 push up 3 row L / L bicep curl 1 min right 6 push up 3 row R / R bicep curl Go as far as the session allows

Warm up:
flux loop

  • kb
    1 min clean left
    1 push up
    1 row L / L bicep curl
    1 min clean right
    2 push up
    1 row R / R bicep curl
    1 min jerk left
    3 push up
    2 row L / L bicep curl
    1 min jerk right
    4 push up
    2 row R / R bicep curl
    1 min LC left
    5 push up
    3 row L / L bicep curl
    1 min right
    6 push up
    3 row R / R bicep curl
    Go as far as the session allows

Cool down:
stretch


Friday 29 June 2018 - PT C

workout 2

30 sec sprint between each round 12 reps 3 rounds Squat press 12 reps 3 rounds Rack or farmer rear lunge L then R 12 reps 3 rounds Sumo squats 12 reps 3 rounds Lunge jump deficit 12 reps 3 rounds Squat jumps with bell 30 reps 3 rounds Good mornings 200 calf raises 200 JSQ ENDER

Warm up:
flux loop

  • kb
    30 sec sprint between each round
    12 reps 3 rounds
    Squat press
    12 reps 3 rounds
    Rack or farmer rear lunge L then R
    12 reps 3 rounds
    Sumo squats
    12 reps 3 rounds
    Lunge jump deficit
    12 reps 3 rounds
    Squat jumps with bell
    30 reps 3 rounds
    Good mornings

    200 calf raises
    200 JSQ
    ENDER

Cool down:
stretch


Thursday 28 June 2018 - PT D

WC

Thursday Yoga 1 1/2 hr. Legs day

Warm up:
FLUX LOOP

  • WC
    Thursday Yoga 1 1/2 hr.
    Legs day

Cool down:
STRETCH


Wednesday 27 June 2018 - Run

run

13th -R2       REPS 12-18 ·         Elbow squat twist ·         KB swing – hard style ·         Box step + lift ·         Fast snap up Romanian ·         Elbows up squat lunge back

Warm up:
flux loop

  • run
    13th -R2
          REPS 12-18
    ·         Elbow squat twist
    ·         KB swing – hard style
    ·         Box step + lift
    ·         Fast snap up Romanian
    ·         Elbows up squat lunge back

Cool down:
stretch


Wednesday 27 June 2018 - Strength

ana

  • strength
    4reps x 4
    15 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Wednesday 27 June 2018 - Endurance

Endurance

  • Reps
    Push press
    Push ups
    SDHP

    10-1 1-10

Wednesday 27 June 2018 - PT D

WC

Wednesday Cleans 2x24kg 4 mins 12 rpm. rest 3mins Jerks 2x24kg 4 mins 11 rpm. 4km Run.

Warm up:
flux loop

  • WC
    Wednesday
    Cleans 2x24kg 4 mins 12 rpm. rest 3mins
    Jerks 2x24kg 4 mins 11 rpm.
    4km Run.

Cool down:
stretch


Wednesday 27 June 2018 - PT I

workout 5

Tabata 40 sec /20 sec Switch lunge Push ups Deck role Jerks Burpees Squat press Swings dbl 6 rounds ENDER

Warm up:
flux loop

  • kb
    Tabata
    40 sec /20 sec
    Switch lunge
    Push ups
    Deck role
    Jerks
    Burpees
    Squat press
    Swings dbl
    6 rounds

    ENDER

Cool down:
stretch


Wednesday 27 June 2018 - PT C

workout 4

1 min v ups 40 second skip 1min 30 KB swing hard style X3 1 min pike 40 sec push up 1min 30 LC X3 1 min Crunch 40 sec switch lunge 1min 30 Snatch then 1min 30 snatch R X3 1 min plank 2 min clean 30 sec sprint X3 Workout 5 4min L then R KB swing light 12 Jerks L then R 1 min sprint 3 min L then R swing Medium 12 LC L then R 1min 30 sprint 2 min L then R swing heavy 12 snatch L then R 2 min burpee 1 min L then R swing Super heavy 12 jerk 12 LC 12 snatch 12 clean 1 min sprint

Warm up:
flux loop

  • kb
    1 min v ups
    40 second skip
    1min 30 KB swing hard style
    X3
    1 min pike
    40 sec push up
    1min 30 LC
    X3
    1 min Crunch
    40 sec switch lunge
    1min 30 Snatch then 1min 30 snatch R
    X3
    1 min plank
    2 min clean
    30 sec sprint
    X3
    Workout 5
    4min L then R KB swing light
    12 Jerks L then R
    1 min sprint
    3 min L then R swing Medium
    12 LC L then R
    1min 30 sprint
    2 min L then R swing heavy
    12 snatch L then R
    2 min burpee
    1 min L then R swing Super heavy
    12 jerk
    12 LC
    12 snatch
    12 clean
    1 min sprint

Cool down:
stretch


Tuesday 26 June 2018 - PT D

WC

Tuesday Yoga 1 1/2 hr.

Warm up:
FLUX LOOP

  • WC
    Tuesday
    Yoga 1 1/2 hr.

Cool down:
STRETCH


Monday 25 June 2018 - Run

run

11th - R 1   REPS 12-18 ·         Burpee kick ·         Press up point arm and leg ·         Red bar superman ·         50% of run slow 3km

Warm up:
flux loop

  • run
    11th - R 1
      REPS 12-18
    ·         Burpee kick
    ·         Press up point arm and leg
    ·         Red bar superman
    ·         50% of run slow 3km

Cool down:
stretch


Monday 25 June 2018 - Strength

ana

  • strength
    4reps x 4
    15 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Monday 25 June 2018 - PT D

WC

Week 2 of our advanced program. Worlds build up. Monday Cleans 2x26kg 2min @13 rpm rest 2mins Jerk 2x24kg 2mins @12 rpm rest 2min Cleans 2x22kg 5 mins 11,11,11,12, 12 rpm Circuit training GPP as per last week. Plyo box steps 10 mins.

Warm up:
FLUX LOOP

  • WC
    Week 2 of our advanced program. Worlds build up.
    Monday
    Cleans 2x26kg 2min @13 rpm rest 2mins
    Jerk 2x24kg 2mins @12 rpm rest 2min
    Cleans 2x22kg 5 mins 11,11,11,12, 12 rpm
    Circuit training GPP as per last week. Plyo box steps 10 mins.

Cool down:
STRETCH


Monday 25 June 2018 - Endurance

Endurance

1 min Jerk L then R / DBL 8rpm 1 min clean L then R / DBL 8rpm 1 min LC L then R / DBL 8rpm 2 min burpee 1min of Jerk-Clean-LC 9 rpm 90 sec switch lunge 1 min of Jerk – Clean – LC 10 rpm 60 sec tuck jump 1 min of Jerk – Clean – LC 11 rpm 45 sec push ups 1 min of Jerk – Clean – LC 12 rpm 30 sec sprint 1 min of Jerk – Clean – LC 13 rpm 15 sec plank 1 min of Jerk – Clean – LC 14 rpm ENDER – squats and sprint 2min - 6 sec rep 30 sec SPRINT 2min – 4/5 sec rep 30 sec SPRINT 2min – 3 / fast rep 30 sec SPRINT

Warm up:
flux loop

  • kb
    1 min Jerk L then R / DBL 8rpm
    1 min clean L then R / DBL 8rpm
    1 min LC L then R / DBL 8rpm
    2 min burpee
    1min of Jerk-Clean-LC 9 rpm
    90 sec switch lunge
    1 min of Jerk – Clean – LC 10 rpm
    60 sec tuck jump
    1 min of Jerk – Clean – LC 11 rpm
    45 sec push ups
    1 min of Jerk – Clean – LC 12 rpm
    30 sec sprint
    1 min of Jerk – Clean – LC 13 rpm
    15 sec plank
    1 min of Jerk – Clean – LC 14 rpm
    ENDER – squats and sprint
    2min - 6 sec rep
    30 sec SPRINT
    2min – 4/5 sec rep
    30 sec SPRINT
    2min – 3 / fast rep
    30 sec SPRINT

Cool down:
stretch


Monday 25 June 2018 - PT C

workout 4

Workout 4 1 min v ups 40 second skip 1min 30 KB swing hard style X3 1 min pike 40 sec push up 1min 30 LC X3 1 min Crunch 40 sec switch lunge 1min 30 Snatch then 1min 30 snatch R X3 1 min plank 2 min clean 30 sec sprint X3 Workout 5 4min L then R KB swing light 12 Jerks L then R 1 min sprint 3 min L then R swing Medium 12 LC L then R 1min 30 sprint 2 min L then R swing heavy 12 snatch L then R 2 min burpee 1 min L then R swing Super heavy 12 jerk 12 LC 12 snatch 12 clean 1 min sprint

Warm up:
flux loop

  • kb
    Workout 4
    1 min v ups
    40 second skip
    1min 30 KB swing hard style
    X3
    1 min pike
    40 sec push up
    1min 30 LC
    X3
    1 min Crunch
    40 sec switch lunge
    1min 30 Snatch then 1min 30 snatch R
    X3
    1 min plank
    2 min clean
    30 sec sprint
    X3
    Workout 5
    4min L then R KB swing light
    12 Jerks L then R
    1 min sprint
    3 min L then R swing Medium
    12 LC L then R
    1min 30 sprint
    2 min L then R swing heavy
    12 snatch L then R
    2 min burpee
    1 min L then R swing Super heavy
    12 jerk
    12 LC
    12 snatch
    12 clean
    1 min sprint



Cool down:
stretch


Sunday 24 June 2018 - PT D

WC

Day 7 Mobility and flexibility Week 2 next week.

Warm up:
FLUX LOOP

  • WC
    Day 7
    Mobility and flexibility
    Week 2 next week.

Cool down:
STRETCH


Saturday 23 June 2018 - PT D

WC

Day 6 LC test set 2x22kg 10 mins 7rpm Row on Concept 2 5km.

Warm up:
FLUX LOOP

  • WC
    Day 6
    LC test set 2x22kg 10 mins 7rpm
    Row on Concept 2 5km.

Cool down:
STRETCH


Friday 22 June 2018 - Run

run

. SISSY FACTOR ·         Chest flat- straight leg lower back crunch ·         KB swing – fluid ·         Switch lunge ·         Russian twist + v-up

Warm up:
flux loop

  • run
    . SISSY FACTOR
    ·         Chest flat- straight leg lower back crunch
    ·         KB swing – fluid
    ·         Switch lunge
    ·         Russian twist + v-up

Cool down:
stretch


Friday 22 June 2018 - Strength

ana

  • strength
    4reps x 4
    15 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Friday 22 June 2018 - PT D

WC

Day 5 Mobility and flexibility in a.m. LC 2x20kg 7mins 8,8,8,8,8,8,12 rpm Row on Concept 2 4km

Warm up:
FLUX LOOP

  • WC
    Day 5
    Mobility and flexibility in a.m.
    LC 2x20kg 7mins 8,8,8,8,8,8,12 rpm
    Row on Concept 2 4km

Cool down:
STRETCH


Friday 22 June 2018 - Kettlebells

workout 2

Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 1 DBL squat 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 2 DBL rear lunge L then R 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 3 Sumo Squats 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 4 DBL squat 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 5 DBL Rear lunge L then R 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 6 Sumo squats 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 7 DBL squats 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 8 DBL rear lunge L then R 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 9 Sumo squats 10 squat jump Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec 10 DBL squats 10 squat jump

Warm up:
flux loop

  • kb
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    1 DBL squat
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    2 DBL rear lunge L then R
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    3 Sumo Squats
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    4 DBL squat
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    5 DBL Rear lunge L then R
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    6 Sumo squats
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    7 DBL squats
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    8 DBL rear lunge L then R
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    9 Sumo squats
    10 squat jump
    Farmers walk/ Rack walk/lockout walk 100 m or hold 60 sec
    10 DBL squats
    10 squat jump

Cool down:
stretch


Friday 22 June 2018 - PT C

workout 3

1 min Jerk L then R / DBL 8rpm 1 min clean L then R / DBL 8rpm 1 min LC L then R / DBL 8rpm 2 min burpee 1min of Jerk-Clean-LC 9 rpm 90 sec switch lunge 1 min of Jerk – Clean – LC 10 rpm 60 sec tuck jump 1 min of Jerk – Clean – LC 11 rpm 45 sec push ups 1 min of Jerk – Clean – LC 12 rpm 30 sec sprint 1 min of Jerk – Clean – LC 13 rpm 15 sec plank 1 min of Jerk – Clean – LC 14 rpm ENDER – squats and sprint 2min - 6 sec rep 30 sec SPRINT 2min – 4/5 sec rep 30 sec SPRINT 2min – 3 / fast rep 30 sec SPRINT

Warm up:
flux loop

  • kb
    1 min Jerk L then R / DBL 8rpm
    1 min clean L then R / DBL 8rpm
    1 min LC L then R / DBL 8rpm
    2 min burpee
    1min of Jerk-Clean-LC 9 rpm
    90 sec switch lunge
    1 min of Jerk – Clean – LC 10 rpm
    60 sec tuck jump
    1 min of Jerk – Clean – LC 11 rpm
    45 sec push ups
    1 min of Jerk – Clean – LC 12 rpm
    30 sec sprint
    1 min of Jerk – Clean – LC 13 rpm
    15 sec plank
    1 min of Jerk – Clean – LC 14 rpm
    ENDER – squats and sprint
    2min - 6 sec rep
    30 sec SPRINT
    2min – 4/5 sec rep
    30 sec SPRINT
    2min – 3 / fast rep
    30 sec SPRINT

  • kb
    12 front squats
    12 over head rear lunge L then R
    20 sec sprint
    10 Front squat
    10 Over head rear lunge L then R
    30 sec sprint
    8 front squats
    8 over head rear lunge L then R
    40 sec sprint
    12 Lunge position with bells L then R
    12 suitcase squats
    50 sec sprint
    10 Lunge position with bells L then R
    10 suitcase squat
    1 min sprint
    8 lunge position with bell L then R
    8 suitcase squat
    50 sec sprint
    12 Sumo squats
    12 one leg burpee L then R
    40 sec sprint
    10 Sumo squats
    10 one leg burpee L then R
    30 sec sprint
    8 Sumo squat
    8 one leg burpee L then R
    20 sec sprint

Cool down:
stretch


Friday 22 June 2018 - Endurance

Endurance

  • reps
    Wall Ball x 15
    Double crunches x 20
    Push press x 15
    Sit ups x 20
    Squat jumps x 15

    Max rounds in 20 mins

Thursday 21 June 2018 - PT D

WC

Day 4 LC 2x22kg 4mins 8rpm rest 2mins LC 2x24kg 4mins 7,7,7,8rpm Run 4km

Warm up:
FLUX LOOP

  • WC
    Day 4
    LC 2x22kg 4mins 8rpm rest 2mins
    LC 2x24kg 4mins 7,7,7,8rpm
    Run 4km

Cool down:
STRETCH


Wednesday 20 June 2018 - Run

run

. SISSY FACTOR ·         Box step side to side ·         LC ·         50% of run fast/ slow 2km/200m slow/ 200m fast ·         Elbow squat twist ·         Red bar single leg aeroplane

Warm up:
flux loop

  • run
    . SISSY FACTOR
    ·         Box step side to side
    ·         LC
    ·         50% of run fast/ slow 2km/200m slow/ 200m fast
    ·         Elbow squat twist
    ·         Red bar single leg aeroplane

Cool down:
stretch


Wednesday 20 June 2018 - PT I

workout 4

Half pentathlon mutant 3 min work left 3 min work right Clean 80 reps Clean press 40 reps Jerk 80 reps Half snatch 60 reps Push press 80 reps In-between each set choose to run, skip, box jump, swing, tuck jump, squat 2 min

Warm up:
flux loop

  • strength
    4reps x 4
    15seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension
  • kb
    Half pentathlon mutant
    3 min work left 3 min work right
    Clean 80 reps
    Clean press 40 reps
    Jerk 80 reps
    Half snatch 60 reps
    Push press 80 reps
    In-between each set choose to run, skip, box jump, swing, tuck jump, squat 2 min

Cool down:
stretch


Wednesday 20 June 2018 - PT D

WC

Day 3 - Flexibility and mobility

Warm up:
FLUX LOOP

  • WC
    Day 3 - Flexibility and mobility

Cool down:
STRETCH


Wednesday 20 June 2018 - Endurance

Endurance

  • reps
    Squat Jumps
    Push Press
    Partner Claps
    SDHP
    Split Squats
    Partner sit -Ups

    1 min each round -repeat each set x 4

Wednesday 20 June 2018 - PT C

workout 2

40 DBL jerks 10 Flat press Skip or sprint 40sec 30 jerks 10 flat press Burpee or skip 40 sec 20 jerks 10 flat press 10 squat jerks 1 min burpee or skip or sprint 10 snatch L then R 10 dbl cleans X2 run or 12 box jumps 15 snatch L then R 10 dbl cleans X2 run or 12 Box jump 20 snatch L then R 10 dbl cleans X2 run or 12 box jumps 20 snatch L then R 10 dbl cleans X2 run or 12 box jumps 30 snatch L then R 10 burpee tuck jump

Warm up:
flux loop

  • kb
    40 DBL jerks
    10 Flat press
    Skip or sprint 40sec
    30 jerks
    10 flat press
    Burpee or skip 40 sec
    20 jerks
    10 flat press
    10 squat jerks
    1 min burpee or skip or sprint

    10 snatch L then R
    10 dbl cleans
    X2 run or 12 box jumps
    15 snatch L then R
    10 dbl cleans
    X2 run or 12 Box jump
    20 snatch L then R
    10 dbl cleans
    X2 run or 12 box jumps
    20 snatch L then R
    10 dbl cleans
    X2 run or 12 box jumps
    30 snatch L then R
    10 burpee tuck jump

Cool down:
stretch


Tuesday 19 June 2018 - PT D

WC

Day 2 Cleans 2x24kg 1min 30 sec 21 reps 2 min rest Jerks 2x24kg 1 min30 sec 19 reps 2 min rest Cleans 2x22kg 4 mins 12 rpm long rest.. Circuit training hanging leg raise, push ups on kbs feet on bench,back extensions,1 arm kb row 28kg, russian twist, lunge (split squat) with kb on shoulder alt legs, V snaps on plyo box 15 reps each exercise - NO REST BETWEEN - 15 mins on Concept 2 rower 2700 m. 2 foot Plyo box hop up and off. 10 mins

Warm up:
FLUX LOOP

  • WC
    Day 2
    Cleans 2x24kg 1min 30 sec 21 reps 2 min rest
    Jerks 2x24kg 1 min30 sec 19 reps 2 min rest
    Cleans 2x22kg 4 mins 12 rpm long rest..
    Circuit training
    hanging leg raise, push ups on kbs feet on bench,back extensions,1 arm kb row 28kg, russian twist, lunge (split squat) with kb on shoulder alt legs, V snaps on plyo box
    15 reps each exercise - NO REST BETWEEN -
    15 mins on Concept 2 rower 2700 m.
    2 foot Plyo box hop up and off. 10 mins

Cool down:
STRETCH


Monday 18 June 2018 - Run

run

. SISSY FACTOR ·         Box step + lift ·         KB swing – hardstyle ·         (50% of lunge walk 1km/2km) ·         1 leg mountain leap in press up position ·         Press up point arm and leg S4 (1) - break dance L+R

Warm up:
flux loop

  • run
    . SISSY FACTOR
    ·         Box step + lift
    ·         KB swing – hardstyle
    ·         (50% of lunge walk 1km/2km)
    ·         1 leg mountain leap in press up position
    ·         Press up point arm and leg
    S4 (1) - break dance L+R

Cool down:
stretch


Monday 18 June 2018 - Strength

ana

  • strength
    6reps x 4
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Monday 18 June 2018 - PT D

WC

Day 1 1 minute Cleans 2x24kgs 15 reps 1 min rest 1 miute Jerk 2x24kgs 14 reps 1 min rest 3 mins Cleans 2x22Kgs 12 rpm 3-4 min rest Sumo Squats 50 rep with 2 x 20kg bell Snatches 16kg 3 min per arm with glove 15-17 rpm Run 3kilometers

Warm up:
flux loop

  • WC
    Day 1
    1 minute Cleans 2x24kgs 15 reps 1 min rest
    1 miute Jerk 2x24kgs 14 reps 1 min rest
    3 mins Cleans 2x22Kgs 12 rpm 3-4 min rest
    Sumo Squats 50 rep with 2 x 20kg bell
    Snatches 16kg 3 min per arm with glove 15-17 rpm
    Run 3kilometers

Cool down:
stretch


Monday 18 June 2018 - Endurance

Endurance

  • reps
    15 x deadlifts
    Farmers Carries 5 x 40m
    20 Burpees
    Max rounds in 20 min

Monday 18 June 2018 - PT C

workout 1

1 renegade row L 1 renegade row R 1 Push up Up in a ladder 1-10 After each round 100 skips 10 dips on the bells 2 Burpees Dbl High Pull x10 DBL front squat x10 12 tuck jumps / run X6 rounds

Warm up:
flux loop

  • kb
    1 renegade row L
    1 renegade row R
    1 Push up
    Up in a ladder 1-10
    After each round
    100 skips
    10 dips on the bells
    2 Burpees

    Dbl High Pull x10
    DBL front squat x10
    12 tuck jumps / run
    X6 rounds

Cool down:
stretch


Saturday 16 June 2018 - PT C

workout 4

1 min v ups 40 second skip 1min 30 KB swing hard style X3 1 min pike 40 sec push up 1min 30 LC X3 1 min Crunch 40 sec switch lunge 1min 30 Snatch then 1min 30 snatch R X3 1 min plank 2 min clean 30 sec sprint X3

Warm up:
flux loop

  • kb
    1 min v ups
    40 second skip
    1min 30 KB swing hard style
    X3
    1 min pike
    40 sec push up
    1min 30 LC
    X3
    1 min Crunch
    40 sec switch lunge
    1min 30 Snatch then 1min 30 snatch R
    X3
    1 min plank
    2 min clean
    30 sec sprint
    X3

Cool down:
stretch


Saturday 16 June 2018 - Run

run

1st - S1 SISSY FACTOR ·         Press up balance 1 leg on ball twist L+R ·         Press up reach up with arm ·         Elbows up L+R kosak squat ·         Box step side to side ·         50% of run slow 3km S4 (1): • KB swing – fluid

Warm up:
flux loop

  • run
    1st - S1
    SISSY FACTOR
    ·         Press up balance 1 leg on ball twist L+R
    ·         Press up reach up with arm
    ·         Elbows up L+R kosak squat
    ·         Box step side to side
    ·         50% of run slow 3km
    S4 (1): • KB swing – fluid

Cool down:
stretch


Friday 15 June 2018 - Strength

ana

  • strength
    6reps x 4
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Friday 15 June 2018 - PT C

workout 2

100 JS squat 80 calf raise 60 switch lunge 40 squats 20 stiff leg dead lift 10 tuck jumps X5 rounds. After each round each exercise drops by 10 reps. After each round tuck jumps go up by 10 reps

Warm up:
flux loop

  • kb
    100 JS squat
    80 calf raise
    60 switch lunge
    40 squats
    20 stiff leg dead lift
    10 tuck jumps
    X5 rounds.
    After each round each exercise drops by 10 reps. After each round tuck jumps go up by 10 reps

Cool down:
stretch


Friday 15 June 2018 - Endurance

Endurance

  • Reps
    Wall ball
    Burpees
    50,40,30,20,10 reps of each

Wednesday 13 June 2018 - Kettlebells

Kettlebell week 2

Workout 1 2 row L the R 2 clean L the R 2 Jerk L then R 2 LC L then R 2 Snatch L then R 2 push up Ladder going up 2-4-6-8-10-8-6-4-2 After each round Run or skip

Warm up:
Flux loop

  • kb
    Workout 1
    2 row L the R
    2 clean L the R
    2 Jerk L then R
    2 LC L then R
    2 Snatch L then R
    2 push up
    Ladder going up 2-4-6-8-10-8-6-4-2
    After each round Run or skip

Cool down:
stretch


Wednesday 13 June 2018 - Endurance

Endurance

  • reps
    1 Minute each exercise

    Lunges
    Kettlebells Swings
    Burpees
    Bicycle

Monday 11 June 2018 - Strength

ana

  • strength
    Day 1
    6reps x 4
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Monday 11 June 2018 - Endurance

endurance

  • rep
    1.
    Double Unders
    Double Crunches
    Wall Ball
    25,20,15,10,15,20,25

Friday 8 June 2018 - Strength

ana

  • strength
    6reps x 3
    15 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Friday 8 June 2018 - Endurance

Endurance

  • HR
    HR% + REPS (10-20)
    • Elbow squat twist
    • KB swing- sport
    • Press up position lift hand to shoulder
    • Box step + lift
    • KB swing – fluid
    • 1 leg mountain leg press up position
    • Press up reach up with arm

Wednesday 6 June 2018 - Strength

ana

  • strength
    6reps x 3
    15 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Wednesday 6 June 2018 - Endurance

endurance

  • Hr
    3. HR% + REPS (12-18)
    • Elbows up squat lunge back
    • Press up reach up with arm
    • Elbows up L+R kosak squat
    • Switch lunge
    • LC
    • KB swing – hardstyle
    • 50% of lunge walk 1km/2km

Monday 4 June 2018 - Strength

ana

  • strength
    6reps x 3
    15 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Monday 4 June 2018 - Endurance

endurance

  • HR
    2.HR% + REPS (10-20)
    • Box step side to side
    • L+R surfer drill
    • Red bar superman
    • Red bar single leg aeroplane
    • Snatch
    • BOSU ball balance aeroplane/ Romanian/ hop

Monday 28 May 2018 - Strength

ana

  • strength
    6reps x 3
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Monday 28 May 2018 - Endurance

Endurance

  • reps
    REPS 12-18
    • Box step side to side
    • Press up reach with arm
    • Elbows up squat lunge back
    • Fast snap up Romanian
    • Red bar single leg aeroplane

Friday 25 May 2018 - Strength

ana

  • strength
    4reps x 3
    15 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Friday 25 May 2018 - Endurance

endurance

  • HR
    1.HR% + REPS (10-20)
    • Fast snap up Romanian
    • Elbows up squat lunge back
    • Elbow squat twist
    • LC
    • Burpee kick
    • 50% of run slow 3km

Wednesday 23 May 2018 - Endurance

Endurance

  • reps
    REPS 12-18
    • KB swing – fluid
    • Press up balance 1 leg on ball twist L+R
    • Russian twist + v-up
    • LC
    • Box step side to side
    • 50 % of run fast/slow 2km/200m slow/ 200m fast

Monday 21 May 2018 - Strength

ana

  • strength
    6reps x 3
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Monday 21 May 2018 - Endurance

Endurance

  • sissy
    4. SISSY FACTOR
    • KB swing – fluid
    • L+R surfer drill
    • Press up point arm and leg
    • BOSU ball balance aeroplane/ Romanian/ hop

Friday 18 May 2018 - Strength

ana

  • strength
    6reps x 3
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Friday 18 May 2018 - Endurance

Endurance

  • reps
    REPS 12-18
    • KB swing – sport
    • Press up point arm and leg
    • Elbow squat twist
    • Clean
    • LC
    • 50% of run/ slow 3-5km

Wednesday 16 May 2018 - Strength

ana

  • strength
    6reps x 3
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Wednesday 16 May 2018 - Endurance

Endurance

  • reps
    1. REPS 12-18
    • Russian twist + v-up
    • Red bar single leg aeroplane
    • KB swing – hardstyle
    • Box step side to side

Monday 14 May 2018 - Strength

ana

  • strength
    15reps x 3
    60 seconds per set
    Easy/Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Monday 14 May 2018 - Endurance

sissy factor

  • sissy
    1. SISSY FACTOR
    • Press up balance 1 leg on ball twist L+R
    • Press up reach up with arm
    • Elbows up L+R kosak squat
    • Box step side to side
    • 50% of run slow 3km

Friday 11 May 2018 - Boxing

ana

  • strength
    15reps x 3
    60 seconds per set
    Easy/Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Friday 11 May 2018 - Endurance

Endurance

  • sissy
    3. SISSY FACTOR
    • Press up reach with arm
    • LC
    • KB swing – sport
    • Snatch
    • 50% of lunge walk 1km/2km

Wednesday 9 May 2018 - Strength

ana

  • strength
    15reps x 3
    60 seconds per set
    Easy/Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Wednesday 9 May 2018 - Endurance

Endurance

  • sissy
    2. SISSY FACTOR
    • LC
    • Clean
    • Chest flat – straight leg lower back crunch
    • Elbows up squat lunge back

Monday 7 May 2018 - Strength

ana

  • strength
    Day 1
    10reps x 3
    40 seconds per set
    Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Monday 7 May 2018 - Endurance

endurance

  • reps
    2. REPS 10-20 + 80% HR
    • Box step side to side
    • KB swing – sport
    • Press up point arm and leg
    • Snatch
    • 50% of lunge walk 1km/ 2km

Friday 4 May 2018 - Strength

ana

  • strength
    10reps x 3
    40 seconds per set
    Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Friday 4 May 2018 - Endurance

Endurance

  • reps
    4. REPS 10-20 + 80% HR
    • Elbow squat twist
    • Switch lunge
    • Chest flat – straight lower leg back crunch
    • 1leg mountain leap press up position
    • 50% of run fast/slow 2km/ 200m slow/ 200m fast

Wednesday 2 May 2018 - Strength

ana

  • strength
    10reps x 3
    40 seconds per set
    Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Wednesday 2 May 2018 - Endurance

Endurance

  • reps
    3. REPS 10-20 + 80% HR
    • LC
    • KB swing – fluid
    • Red bar single leg aeroplane
    • Burpee kick

Saturday 28 April 2018 - Endurance

Endurance

  • reps
    1. REPS 10-20 + 80% HR
    • Box step +lift
    • KB swing – hardstyle
    • Red bar superman
    • Press up position lift hand to shoulder

Friday 27 April 2018 - Strength

ana

  • strength
    10reps x
    40 seconds per set
    Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Wednesday 25 April 2018 - Strength

ana

  • strength
    Day 1
    12reps x 2
    50 seconds per set
    Easy/Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Wednesday 25 April 2018 - Endurance

Endurance

  • reps
    4. REPS 12-18
    • Long cycle
    • Clean
    • Bosu ball balance aeroplane / Romanian / Hop
    • Elbows up L+R Kosak squat

Monday 23 April 2018 - Strength

ana

  • day 1
    Day 1
    15reps x 2
    60 seconds per set
    Easy
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Monday 23 April 2018 - Endurance

Endurance

  • reps
    3. REPS 12-18
    • KB swing – sport
    • 1 leg mountain leap press up position
    • Elbows up squat lunge back
    • Snatch
    • 50% of lunge walk for 1 km

Friday 20 April 2018 - Strength

ana

  • strength
    12reps x 2
    50 seconds per set
    Easy/Moderate
    Exercise 1: (Day 1 & 3) Leg Press, (Day 2 & 4) Seated Cable Row
    Exercise 2: (Day 1 & 3) Standing Leg Curl, (Day 2 & 4) Lat Pulldown
    Exercise 3: (Day 1 &3) Lunges, (Day 2 & 4) Decline Bench Press
    Exercise 4: (Day 1 & 3) Overhead Press, (Day 2 & 4) Cable Fly
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise, (Day 2 & 4) Preacher Curl
    Exercise 6: (Day 1 &3) Shrugs, (Day 2 & 4) Dumbbell Curl
    Exercise 7: Day 1 &3) Seated Calf, (Day 2 &4) Triceps Rope Extension
    Exercise 8: (Day 1 & 3) Seated Abduction, (Day 2 & 4) Dips

Friday 20 April 2018 - Endurance

Endurance

  • reps
    2. REPS 12-18
    • Elbow squat twist
    • KB swing – hard style
    • Box step + lift
    • Fast snap up Romanian
    • Elbows up squat lunge back

Wednesday 18 April 2018 - Strength

ana

  • strength
    12repsx 2
    50 seconds per set
    Easy/Moderate
    Exercise 1: (Day 1 & 3) Leg Press, (Day 2 & 4) Seated Cable Row
    Exercise 2: (Day 1 & 3) Standing Leg Curl, (Day 2 & 4) Lat Pulldown
    Exercise 3: (Day 1 &3) Lunges, (Day 2 & 4) Decline Bench Press
    Exercise 4: (Day 1 & 3) Overhead Press, (Day 2 & 4) Cable Fly
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise, (Day 2 & 4) Preacher Curl
    Exercise 6: (Day 1 &3) Shrugs, (Day 2 & 4) Dumbbell Curl
    Exercise 7: Day 1 &3) Seated Calf, (Day 2 &4) Triceps Rope Extension
    Exercise 8: (Day 1 & 3) Seated Abduction, (Day 2 & 4) Dips

Wednesday 18 April 2018 - Endurance

Endurance

  • reps
    1. REPS 12-18
    • Burpee kick
    • Press up point arm and leg
    • Red bar superman
    • 50% of run slow 3km

Monday 16 April 2018 - Strength

ana

  • strength
    12reps x 2
    50 seconds per set
    Easy/Moderate
    Exercise 1: (Day 1 & 3) Leg Press, (Day 2 & 4) Seated Cable Row
    Exercise 2: (Day 1 & 3) Standing Leg Curl, (Day 2 & 4) Lat Pulldown
    Exercise 3: (Day 1 &3) Lunges, (Day 2 & 4) Decline Bench Press
    Exercise 4: (Day 1 & 3) Overhead Press, (Day 2 & 4) Cable Fly
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise, (Day 2 & 4) Preacher Curl
    Exercise 6: (Day 1 &3) Shrugs, (Day 2 & 4) Dumbbell Curl
    Exercise 7: Day 1 &3) Seated Calf, (Day 2 &4) Triceps Rope Extension
    Exercise 8: (Day 1 & 3) Seated Abduction, (Day 2 & 4) Dips

Monday 16 April 2018 - Endurance

Endurance

  • sissy
    4. SISSY FACTOR
    • Break dance L+R
    • Box step side to side
    • Press up position lift hand to shoulder
    • L+R surfer drill

Friday 13 April 2018 - Strength

ana

  • strength
    12reps x 2
    50 seconds per set
    Easy/ Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Friday 13 April 2018 - Endurance

Endurance

  • sissy
    3. SISSY FACTOR
    • Chest flat- straight leg lower back crunch
    • KB swing – fluid
    • Switch lunge
    • Russian twist + v-up

Wednesday 11 April 2018 - Strength

ana

  • strength
    Day 2
    15reps x 2
    60 seconds per set
    Easy
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension


Wednesday 11 April 2018 - Endurance

Endurance

  • sissy
    2. SISSY FACTOR
    • Box step side to side
    • LC
    • 50% of run fast/ slow 2km/200m slow/ 200m fast
    • Elbow squat twist
    • Red bar single leg aeroplane

Monday 9 April 2018 - Strength

Ana

dont be afraind to ask

Warm up:
stretch

  • day1
    Day 1
    15reps x 2
    60 seconds per set
    Easy
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Monday 9 April 2018 - Endurance

Endurance

  • Sissy
    1. SISSY FACTOR
    • Box step + lift
    • KB swing – hardstyle
    • (50% of lunge walk 1km/2km)
    • 1 leg mountain leap in press up position
    • Press up point arm and leg

Friday 6 April 2018 - Strength

ana

  • strength
    12reps x 2
    50 seconds per set
    Easy/ Moderate
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Friday 6 April 2018 - Boxing

Endurance factor 12

1 minute of each exercise 5 rounds dont stop

Warm up:
Flux Loop

  • Switch lunge
    lunge down jump switch legs in the air land repeat
  • Push up hold at the top for 3 seconds
    Push up and hold position for 3 seconds repeat
  • Double bell bent over row
    Bend over straight spine and row bells using back
  • Sumo Dead lift high pull
    legs split apart toes facing outwards sumo squat down stand and lift the weight up to chest

Cool down:
Pipe Cool down


Wednesday 4 April 2018 - Strength

ana

  • strength
    Day 2
    15reps x 2
    60 seconds per set
    Easy
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension


Wednesday 4 April 2018 - Endurance

Endurance Factor 11

As many rounds completed in 20 minutes as possible

Warm up:
Flux Loop

  • Run 200m
    Move your ass and run 200 meters!
  • skip 150 reps
    grab a skipping rope and start skipping
  • Kettlebell Swing
    2 hands 1 bell or 2 hands 2 bells swing more the hardstyle swing
  • Max Burpees 15 reps
    jump down no press up jump up and hop

Cool down:
Pipe cool down


Monday 2 April 2018 - Strength

Ana

dont be afraind to ask

Warm up:
stretch

  • day1
    Day 1
    15reps x 2
    60 seconds per set
    Easy
    Exercise 1: Cybex Leg Extension
    Exercise 2: Cybex Chest Press
    Exercise 3: Cybex Row
    Exercise 4: Cybex Leg Curl
    Exercise 5: Cybex Shoulder Press
    Exercise 6: Back Extension

Monday 2 April 2018 - Endurance

Endurance factor 10

Starting at 30 reps going down by 5 reps each round untill you are at 5 reps

Warm up:
Flux Loop

  • Max Burpees 30 , 25, 20, 15, 10, 5 Reps
    Chest on floor chest off floor and jump
  • Push Up 30 , 25, 20, 15, 10, 5 Reps
    Chest on floor chest off floor
  • Squat Jump 30 , 25, 20, 15, 10, 5 Reps
    Body weight squat down touch the floor then jump up into the sky
  • Sit ups 30 , 25, 20, 15, 10, 5 Reps
    heels against bum sit up with elbows touching knees
  • Double Crunches 30 , 25, 20, 15, 10, 5 Reps
    crunch then harder flexed crunch at the top

Cool down:
Pipe Cooldown


Friday 30 March 2018 - Endurance

Endurance factor 8

You have 20 minutes to do as many rounds as possible

Warm up:
flux loop

  • kettle bell swings 21 reps
    swing bell back and forth
  • lunges with weight plate 20 reps
    lunge step forward with a weight
  • push ups 10 reps
    chest on the floor chest off the floor

Cool down:
pipe cool down


Wednesday 28 March 2018 - Endurance

endurance factor7

upper body

Warm up:
flux loop

  • push press 10-1 1-10 reps
    push press above head
  • push ups 10-1 1-10 reps
    chest on floor chest off the floor push ups
  • Sumo Deadlift High Pull 10-1 1-10 REPS
    legs wide apart squat down stand up and high pull

Cool down:
pipe cool down


Tuesday 27 March 2018 - Kettlebells

oooh yeah!

  • pew pew
    Light - Medium - Heavy
    15 reps left and right
    10 reps left and right
    5 reps left and right

    Switch lunge
    Push ups
    Jerks
    Burpees
    Squat press

Monday 26 March 2018 - Endurance

Endurance factor 6

Workout is a ladder going up by 1 rep and the other going down by 1 rep with a set of exercise between each set.

Warm up:
Flux loop

  • Max Burpee's 20reps - 1 rep
    drop down into press up chest touches floor jump onto feet
  • push ups 1rep - 20 reps
    chest on floor chest off floor
  • squat jump 15 reps between of each set of above
    squat down hands touch the floor jump up into sky

Cool down:
pipe cool down


Friday 23 March 2018 - Endurance

Endurance factor 5

max rounds in 20 min!

Warm up:
Flux loop

  • wall ball 15 reps
    squat down thrust up throw ball onto the wall
  • double crunches x 20 reps
    crunch up then higher then down
  • push press x 15 reps
    use legs to thrust bells or bar up above head into lockout
  • sit up 20 reps
    sit up elbows onto your knees then ly back down
  • squat jump 15 reps
    squat down then squat up explosively to assist the jump into the air

Cool down:
pipe cooldown


Friday 23 March 2018 - Strength

a

  • strength
    6reps x 3
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Thursday 22 March 2018 - Kettlebells

fake monday!

its a lie ! its a pretend monday dont give in!

Warm up:
Flux loop

  • thursday
    20 one leg burpee L then R
    1 min rack hold
    1 min KB swing
    15 one leg burpee L then R
    1 min lockout hold
    1 min Pike
    10 one leg burpee L then R
    1 min Farmers hold
    1 min sprint
    5 one leg burpee L then R
    Rest
    20 switch lunge each leg
    2 min rack hold
    30 sec KB swing
    15 switch lunge each leg
    2 min Lockout hold
    30 sec Pike
    10 Switch lunge each leg
    2 min farmers
    30 sec sprint
    5 switch lunge each leg
    Rest
    24 reps Jerk
    24 reps cleans
    24 reps snatch L then R

Cool down:
pipe cooldown


Wednesday 21 March 2018 - Endurance

Endurance factor 5

1 min of each by 4 rounds

Warm up:
Flux loop

  • squat jump 1 min
    jump up and down
  • push press 1 min
    lift bells or bar above head using legs to thrust
  • press up claps
    press up clap in the air
  • Sumo dead lift high pull 1 min
    sumo dead lift then high pull to chest !
  • split squat 1 min
    squat jump legs out wide then back in
  • sit up 1 min
    sit up and put elbows on knees

Cool down:
pipe cool down


Monday 19 March 2018 - Endurance

Endurance factor 4

as many rounds as possible in 20 minutes!

Warm up:
Flux loop

  • Deadlift 15 reps
    80% max deadlift ability
  • Farmer's Carry 5 x 40m
    heavy weight farmer walk
  • Max Burpee's 20 reps
    max effort chest on floor and chest off floor

Cool down:
pipe cool down


Monday 19 March 2018 - Kettlebells

moooorning!

time to wake up and suffer!

Warm up:
FLUX LOOP

  • MONDAY
    Workout 3
    20 bicep curl
    12 flat press
    12 dips
    30 gumboot abs L and R
    15 tuck jumps/ jump squats / HS swing
    X 8 rounds

Cool down:
PIPE COOL DOWN


Friday 16 March 2018 - Endurance

Endurance factor 3

intense explosive don't be a wuss!

Warm up:
Flux loop

  • Wall Ball 50, 40, 30, 20, 10 reps of each
    squat thruster up and throw ball on wall and catch repeat
  • Max Burpee's 50, 40, 30, 20, 10 reps of each
    chest on the floor jump up chest off floor

Cool down:
pipe cool down


Friday 16 March 2018 - Kettlebells

pew

FRIDAY!!

  • FINNISH IT!
    Workout 1
    2 row L the R
    2 clean L the R
    2 Jerk L then R
    2 LC L then R
    2 Snatch L then R
    2 push up
    Ladder going up 2-4-6-8-10-8-6-4-2
    After each round Run or skip

Thursday 15 March 2018 - Kettlebells

we have loads of work

lets do this

  • wow
    1 min v ups
    40 second skip
    1min 30 KB swing hard style
    X3
    1 min pike
    40 sec push up
    1min 30 LC
    X3
    1 min Crunch
    40 sec switch lunge
    1min 30 Snatch then 1min 30 snatch R
    X3
    1 min plank
    2 min clean
    30 sec sprint
    X3
    Workout 5
    4min L then R KB swing light
    12 Jerks L then R
    1 min sprint
    3 min L then R swing Medium
    12 LC L then R
    1min 30 sprint
    2 min L then R swing heavy
    12 snatch L then R
    2 min burpee
    1 min L then R swing Super heavy
    12 jerk
    12 LC
    12 snatch
    12 clean
    1 min sprint

Wednesday 14 March 2018 - Endurance

Endurance factor 2

working with time

Warm up:
Flux loop

  • Lunges 1min
    lunge step body weight down and up
  • Kettlebell Swing 1min
    Swing one or two hand swing
  • Max Burpee's 1min
    as many as you can in one minute chest on floor
  • Bicycles abb exercise 1min
    alternate elbow to opposite knee abb exercise
  • X 5 Rounds of above
    repeat all above 5 times

Cool down:
pipe cooldown


Wednesday 14 March 2018 - Kettlebells

was not going to be easy

yoh

  • here we go
    12 front squats
    12 over head rear lunge L then R
    20 sec sprint
    10 Front squat
    10 Over head rear lunge L then R
    30 sec sprint
    8 front squats
    8 over head rear lunge L then R
    40 sec sprint
    12 Lunge position with bells L then R
    12 suitcase squats
    50 sec sprint
    10 Lunge position with bells L then R
    10 suitcase squat
    1 min sprint
    8 lunge position with bell L then R
    8 suitcase squat
    50 sec sprint
    12 Sumo squats
    12 one leg burpee L then R
    40 sec sprint
    10 Sumo squats
    10 one leg burpee L then R
    30 sec sprint
    8 Sumo squat
    8 one leg burpee L then R
    20 sec sprint

Tuesday 13 March 2018 - Kettlebells

tuesday die day

let go go go go

  • this is it
    Workout 2
    40 DBL jerks
    10 Flat press
    Skip or sprint 40sec
    30 jerks
    10 flat press
    Burpee or skip 40 sec
    20 jerks
    10 flat press
    10 squat jerks
    1 min burpee or skip or sprint

    10 snatch L then R
    10 dbl cleans
    X2 run or 12 box jumps
    15 snatch L then R
    10 dbl cleans
    X2 run or 12 Box jump
    20 snatch L then R
    10 dbl cleans
    X2 run or 12 box jumps
    20 snatch L then R
    10 dbl cleans
    X2 run or 12 box jumps
    30 snatch L then R
    10 burpee tuck jump

Tuesday 13 March 2018 - Strength

ana

  • strength
    6reps x 4
    20 seconds per set
    Hard
    Exercise 1: (Day 1 & 3) Leg Press (Day 2 & 4) Flat Bench Press
    Exercise 2: (Day 1 & 3) Lunges (Day 2 & 4) Decline Bench Press
    Exercise 3: (Day 1& 3) Supine Leg Curl (Day 2 & 4) Dumbbell Row
    Exercise 4: (Day 1 & 3) Dumbbell Overhead Press (Day 2 & 4) Seated Dumbbell Curls
    Exercise 5: (Day 1 & 3) Dumbbell Lateral Raise (Day 2 & 4) Triceps Rope Extension

Monday 12 March 2018 - Endurance

X- Factor Endurance 1

All that follows to assist endurance on a broad spectrum

Warm up:
Flux loop

  • Double-Unders Reps 25,20,15,10,15,20,25
    Double under skips
  • Double Crunches Reps 25,20,15,10,15,20,25
    crunch up then crunch up higher !
  • Wall Ball Reps 25,20,15,10,15,20,25
    squat down thrust up throw ball up onto wall catch then squat

Cool down:
Pipe cool down


Monday 12 March 2018 - Kettlebells

lets get err done!

  • tough one
    1 renegade row L
    1 renegade row R
    1 Push up
    Up in a ladder 1-10
    After each round
    100 skips
    10 dips on the bells
    2 Burpees

    Dbl High Pull x10
    DBL front squat x10
    12 tuck jumps / run
    X6 rounds

Friday 9 March 2018 - Kettlebells

WHAM BAM!

Workout 1 1 renegade row L 1 renegade row R 1 Push up Up in a ladder 1-10 After each round 100 skips 10 dips on the bells 2 Burpees Dbl High Pull x10 DBL front squat x10 12 tuck jumps / run X6 rounds

  • Test
    Workout 1
    1 renegade row L
    1 renegade row R
    1 Push up
    Up in a ladder 1-10
    After each round
    100 skips
    10 dips on the bells
    2 Burpees

    Dbl High Pull x10
    DBL front squat x10
    12 tuck jumps / run
    X6 rounds

Monday 19 February 2018 - Kettlebells

MORNING !!

eish eish eish all this in 35 min ??

Warm up:
Flux Loop

  • 40 Dbl jerk
    lift bells above head
  • 10 rack lunge
    bells in rack position lunge on each leg
  • 30 Dbl jerks
    lift bells above head again!
  • 10 rack squat
    bells in rack position and squat down and up
  • 20 Dbl jerk
    Lift bells again over you head AGAIN!
  • 10 squat jump with bells
    squat jump off the floor holding bells
  • 10 Dbl Jerk
    THE LAST 10 JERKS YOH!
  • Snatch replaces Dbl jerk going back up
    snatch will be left and then right hand
  • 10 reps of leags stay the same !
    going through the same list of leg movemnts through the snatch sequence

Cool down:
Pipe cool down


Tuesday 13 February 2018 - Kettlebells

Up and up we go!

3 rounds followed by superset . Don’t be a wet blanket smash the 3 rounds then rest for the next set.

Warm up:
Flux loop

  • 12x3 Dbl rack squat jerk
    Rack position squat down stand and jerk overhead
  • Superset 20 switch lunge
    Between each 12 straight into switch lunge down and up
  • 12x3 Push Press
    Lifting overhead only using thighs to pump up over head
  • Superset 20 reps high pull
    Swing bells up through legs into high pull and down
  • 12x3 Rev swing Dbl
    Double bell swing but when you squat the bells go up and when you stand they go down and behind your bum . It’s a hyper movement so push
  • Superset 20 reps burpee
    Chest on the floor chest off the floor

Cool down:
Pipe cool down


Friday 9 February 2018 - Kettlebells

Friday Dieday

its not personal its just numbers

Warm up:
Flux loop

  • Jerk DBL 20 reps x 5 rounds
    Lift bell above head then back to shoulders
  • Squat jump 20 reps
    jump up into the sky squat down to the ground.
  • Press up 20 reps
    chest on the floor chest off the floor
  • Pike 20 reps
    flat on your back sit up touch your toes then back onto the ground
  • Role back stand up 20 reps
    role down onto your back then stand up repeat
  • Switch lunge then bicep curl 20 reps
    holding a bell jump into a switch lunge then bicep curl repeat
  • two whole rounds of the above list
    can you handle the heat of two whole rounds of the above in 35 min

Cool down:
Pipe cooldown


Thursday 8 February 2018 - Kettlebells

Pew pew

2 rounds top to bottom minute left minute then reps

Warm up:
Flux loop

  • Swing 1 min left 1 min right
    Swing bell on hand left then right
  • Squat switch lunge 20 reps
    Squat jump into switch lunge
  • Clean 1 min left 1 min right
    Swing and clean bell in left hand then right hand
  • Press up into tricep press up 12 reps
    Press up off the floor then drop elbows to ground both equal 1 rep
  • Snatch 1 min left 1 min right
    Swing and snatch bell above your head into lock out repeat then the other arm
  • Crunch into pike 12 reps
    Good old fashioned crunch into a pike
  • High pull with bell 1 minute left 1 minute right
    Swing and high pull into shoulder the. The other side
  • Burpee role back 10 reps
    Burpee jump up then role into your back on the ground jump up that is 1 rep
  • 2 rounds of all above
    Repeat whole list twice

Cool down:
Pipe cool down


Monday 5 February 2018 - Kettlebells

Febu”die”ry

5 rounds fully repeating all 5 exercises 25 reps then list 20 reps then list etc

Warm up:
Flux loop

  • 25,20,15,10,5 reps burpee
    Chest on the floor chest off the floor
  • Kettlebell swing 20 reps
    Swing back and forth
  • Body weight squat 20 reps
    Squat down ass to grass
  • Strict press 10 reps
    Bells in rack position strict press overhead
  • Lunge position row L and R 18 reps
    Lunge position row left then right
  • Kettlebell snatch 16 reps
    Swing and snatch left and right hand

Cool down:
Pipe cooldown


Friday 2 February 2018 - Endurance

Endurance factor 12

1 minute of each exercise 5 rounds dont stop

Warm up:
Flux Loop

  • Switch lunge
    lunge down jump switch legs in the air land repeat
  • Push up hold at the top for 3 seconds
    Push up and hold position for 3 seconds repeat
  • Double bell bent over row
    Bend over straight spine and row bells using back
  • Sumo Dead lift high pull
    legs split apart toes facing outwards sumo squat down stand and lift the weight up to chest

Cool down:
Pipe Cool down


Wednesday 31 January 2018 - Endurance

Endurance Factor 11

As many rounds completed in 20 minutes as possible

Warm up:
Flux Loop

  • Run 200m
    Move your ass and run 200 meters!
  • skip 150 reps
    grab a skipping rope and start skipping
  • Kettlebell Swing
    2 hands 1 bell or 2 hands 2 bells swing more the hardstyle swing
  • Max Burpees 15 reps
    jump down no press up jump up and hop

Cool down:
Pipe cool down


Tuesday 30 January 2018 - Kettlebells

100 club! choose your bell

100 club is designed to find out what weight you need to use for training! one bell 50 reps left 50 reps right one time ! So what did you complete this with? you can rest between the 50 reps

Warm up:
Flux loop

  • Swing 50 rep sleft then right
    swing bell back and forth with one arm
  • Clean 50 reps left 50 reps right
    swing and clean the bell up into rack position and drop down
  • Jerk 50 reps left 50 reps right
    lifting the bell up from rack position above your head into lockout then drop down into rack again
  • Snatch 50 reps left 50 reps right
    swing and snatch the bell above your head into lockout
  • Long cycle 50 reps left 50 reps right
    clean and jerk bell above your head drop into rack drop into clean then cycle it back up!

Cool down:
pipe cooldown


Monday 29 January 2018 - Kettlebells

Welcome back !

5 rounds in 35 min. After every second exercise 50 reps of squat !

Warm up:
Flux loop

  • 12 repacked press up
    Chest to floor chest off the floor
  • 16 reps bent over row
    Bend over double bell row
  • 20 body weight dips
    Between to boxes or bars body weight dip
  • 10 double bell clean
    Swing and clean bells up into the rack position
  • 12 reps double jerk
    Lifting bells above head with legs assisting
  • 50 body weight squats
    After every second exercise do 50 squats
  • 5 rounds top to bottoe
    Get it done!!

Cool down:
Pipe cool down


Monday 29 January 2018 - Endurance

Endurance factor 10

Starting at 30 reps going down by 5 reps each round untill you are at 5 reps

Warm up:
Flux Loop

  • Max Burpees 30 , 25, 20, 15, 10, 5 Reps
    Chest on floor chest off floor and jump
  • Push Up 30 , 25, 20, 15, 10, 5 Reps
    Chest on floor chest off floor
  • Squat Jump 30 , 25, 20, 15, 10, 5 Reps
    Body weight squat down touch the floor then jump up into the sky
  • Sit ups 30 , 25, 20, 15, 10, 5 Reps
    heels against bum sit up with elbows touching knees
  • Double Crunches 30 , 25, 20, 15, 10, 5 Reps
    crunch then harder flexed crunch at the top

Cool down:
Pipe Cooldown


Friday 26 January 2018 - Endurance

Endurance factor 8

You have 20 minutes to do as many rounds as possible

Warm up:
flux loop

  • kettle bell swings 21 reps
    swing bell back and forth
  • lunges with weight plate 20 reps
    lunge step forward with a weight
  • push ups 10 reps
    chest on the floor chest off the floor

Cool down:
pipe cool down


Thursday 25 January 2018 - Kettlebells

L..............U.F.H

5 rounds going heavier each round with 3 burpee between each exercise all in 35 min - all in 5 rounds

Warm up:
Flux Loop

  • 21- Jerk
    Double bell lift from shoulders to overhead
  • 15 Long Cycle double
    Swing bells up from swing into clean into jerk into rack into rack squat and repeat
  • 10 Pistol squat L and R
    Balance on one leg holding two bells squatting down and up 10
    On each side
  • 3 burpee between
    Between each exercise set

Cool down:
Pipe cool down


Wednesday 24 January 2018 - Endurance

endurance factor7

upper body

Warm up:
flux loop

  • push press 10-1 1-10 reps
    push press above head
  • push ups 10-1 1-10 reps
    chest on floor chest off the floor push ups
  • Sumo Deadlift High Pull 10-1 1-10 REPS
    legs wide apart squat down stand up and high pull

Cool down:
pipe cool down


Monday 22 January 2018 - Endurance

Endurance factor 6

Workout is a ladder going up by 1 rep and the other going down by 1 rep with a set of exercise between each set.

Warm up:
Flux loop

  • Max Burpee's 20reps - 1 rep
    drop down into press up chest touches floor jump onto feet
  • push ups 1rep - 20 reps
    chest on floor chest off floor
  • squat jump 15 reps between of each set of above
    squat down hands touch the floor jump up into sky

Cool down:
pipe cool down


Monday 22 January 2018 - Kettlebells

Well Monday hey?

35 minutes get in get done !

Warm up:
Flux loop ( 2km run )

  • Push up 1-10
    chest ont he floor chest off the floor
  • 3 High pull between press up sets
    swing bells between or on the outside of legs and pull up into upright pulling elbows back to push forward and down into swing
  • Jerk 1-10
    bells up in rack position using legs and body to launch bells directly overhead into lockout position
  • 3 Dips between each jerk set
    full body weight dips between two bars/boxes or on the floor between two bells ( tricep dips )
  • Clean 1-10
    swing bells up into rack position then down into the swing repeating
  • 3 Rows between each clean set
    bent over doubel bell row into the back and lats
  • Snatch 1-10
    swing bell up into lockout the snatch then drop from teh lockout into the swing full reps each arm
  • 3 Ninja swing after each set of snatch
    Ninja swing - press up potion on two bells or boxes. hands on the bells or box. you jump your legs up in and through the space to finnish in a L sit then tightenining your core to pull legs back under ones self into the press up position.
  • DAILY QUOTA YALL!
    The powers at be namely Colin will bestow your exercise and reps!

Cool down:
Pipe stretch cool down


Friday 19 January 2018 - Endurance

Endurance factor 5

max rounds in 20 min!

Warm up:
Flux loop

  • wall ball 15 reps
    squat down thrust up throw ball onto the wall
  • double crunches x 20 reps
    crunch up then higher then down
  • push press x 15 reps
    use legs to thrust bells or bar up above head into lockout
  • sit up 20 reps
    sit up elbows onto your knees then ly back down
  • squat jump 15 reps
    squat down then squat up explosively to assist the jump into the air

Cool down:
pipe cooldown


Wednesday 17 January 2018 - Endurance

Endurance factor 5

1 min of each by 4 rounds

Warm up:
Flux loop

  • squat jump 1 min
    jump up and down
  • push press 1 min
    lift bells or bar above head using legs to thrust
  • press up claps
    press up clap in the air
  • Sumo dead lift high pull 1 min
    sumo dead lift then high pull to chest !
  • split squat 1 min
    squat jump legs out wide then back in
  • sit up 1 min
    sit up and put elbows on knees

Cool down:
pipe cool down


Tuesday 16 January 2018 - Kettlebells

35 min. Have you got what it takes ?

ladder down followed by 100 reps ladder up followed by 100 reps

Warm up:
Flux loop

  • 10 - 1 reps Snatch L and R
    snatch bell up above head and down left then right
  • 10 - 1 reps squat
    Body weight or weighted go for it!
  • 10 - 1 reps Row
    bent over row dbl or single
  • 100 reps Lunge step high knee L and R
    step back down into a lunge jump up into the sky knee of the leg that was behind up high in the sky same witht the other leg
  • 1- 10 reps Jerk
    Double or single Jerk above head
  • 1- 10 reps Plyo
    press up position go down onto your elbows then back up onto your hands
  • 1- 10 reps V - up
    ly down on your back sit up with legs coming off ground elbows touching then back down
  • 100 reps Gumboot abbs L and R
    on your back one leg straight up into the sky the other hovering off the ground. pull your body up your leg to touch your shoe drop down repeat

Cool down:
pipe cool down


Monday 15 January 2018 - Endurance

Endurance factor 4

as many rounds as possible in 20 minutes!

Warm up:
Flux loop

  • Deadlift 15 reps
    80% max deadlift ability
  • Farmer's Carry 5 x 40m
    heavy weight farmer walk
  • Max Burpee's 20 reps
    max effort chest on floor and chest off floor

Cool down:
pipe cool down


Monday 15 January 2018 - Kettlebells

CLEAN ..... this workout up!

Dble bell clean for reps followed by two minutes of 2 exercises doing rounds

Warm up:
Flux Loop

  • 20 reps x 5 Rounds Dbl Clean
    bells in rack position drop into clean and swing then cycle back up!
  • 1 min Bicep curl
    Curl bell
  • 1 min Row
    bend over row bell up
  • 1 min Romanian DL
    straight leg dead lift
  • 1 min Bum up
    hands and knees push bum up into the sky using thighs
  • 1 min Pike
    on your back straight legs and upper body touch toes in the air
  • 1 min cross v - up
    sit up opposite elbow to knee touches down and change
  • 1 min Bell sit up left
    lockout arm sit up with bell then down
  • 1 min bell sit up right
    lockout arm sit up with bell then down
  • 1 min Snatch L
    snatch bell up from swing into lockout repeat
  • 1 min snatch R
    snatch bell up from swing into lockout repeat
  • 20 reps Russian twist
    sit on bum bring bell left and right hip
  • 20 reps bell crunch
    legs in teh sky bell in hands crunch and touch toes with bell
  • 20 reps Windmill L and R
    lockout arm above head feet face in opposite directions pivot at hips while bell stays above head legs locked and touch fllor with empty hand go back up

Cool down:
Pipe cool down


Friday 12 January 2018 - Endurance

Endurance factor 3

intense explosive don't be a wuss!

Warm up:
Flux loop

  • Wall Ball 50, 40, 30, 20, 10 reps of each
    squat thruster up and throw ball on wall and catch repeat
  • Max Burpee's 50, 40, 30, 20, 10 reps of each
    chest on the floor jump up chest off floor

Cool down:
pipe cool down


Friday 12 January 2018 - Kettlebells

Rack it!

10 rounds of rack squat while running through a list of exercise for a minute between with abbs at the end

Warm up:
Flux loop

  • 12 reps 10 rounds Dbl Rack Squat
    bells up in rack position squat down drive upwards through heels elbows in
  • 1min High run
    Run on the stop knees hip and wait height
  • 1min Press up
    Press up position chest on the floor chest off the floor
  • 1min Ice - Skate
    jumping from left leg to right leg - balancing on the leg you land on in a half pistol squat position ready to push off to the other foot
  • 1min Burpee
    good old fashioned chest on the floor chest off the floor jump up!
  • 1min Switch lunge hop
    jump into a switch lunge position jump up feet together jump down swap into other leg switch lunge
  • 5-10-15-20-25-30 Crunch
    on your back crunch up towards the sky
  • 5-10-15-20-25-30 Spring Dip
    plank position hips dip down and up keeping core strong

Cool down:
Pipe cool down


Thursday 11 January 2018 - Kettlebells

WOD TEST! 32 min of CDI HELL!

This is the Flux Fitness WOD Test! 6 Min swing 1 hand each time you stop or swap hands minus 1 rep 6 Min Double bell Long cycle lockout Lunge backwards each time the bell touches the floor minus 1 rep 20 minutes 12 rounds cap 2 Gorilla Clean 4 Double bell Half snatch 6 Double bell squat Thruster 12 Burpees Each weight has a point value - 8kg = 1pt 10kg = 1.25pt 12kg = 1.50pt 14kg = 1.75pt 16kg = 2pt 18kg = 2.25pt 20kg = 2.50pt 22kg = 2.75pt 24kg = 3pt 26kg = 3.25pt 28kg = 3.50pt 32kg = 4pt 36kg = 4.50pt

Warm up:
Flux Loop

  • 6 Min Kettlebell Swing 1 Hand
    Swing the bell back and forth expressing a clear demonstration of the movement
  • 6 Min Double Bell Long-Cycle Lockout lunge backwards
    Double bell Clean and jerk into lockout followed by a backwards step into a lunge knee touching the ground while bells in lockout
  • 20 Min 12 Rounds
    Of the Following exercises
  • Gorilla Clean
    alternating the kettlebell clean movement
  • Double Bell Half Snatch
    Double bell kettlebell Snatch over head drop to shoulders into rack position drop into clean and back swing back up into lockout
  • Double bell Squat Thrusters
    Double bell rack into squat thrusting into lockout followed by a drop into rack and squat again for reps
  • Burpee
    Good old fashioned Chest touch floor chest off floor with a jump at the top

Cool down:
Ambulance on Speed dial


Wednesday 10 January 2018 - Endurance

Endurance factor 2

working with time

Warm up:
Flux loop

  • Lunges 1min
    lunge step body weight down and up
  • Kettlebell Swing 1min
    Swing one or two hand swing
  • Max Burpee's 1min
    as many as you can in one minute chest on floor
  • Bicycles abb exercise 1min
    alternate elbow to opposite knee abb exercise
  • X 5 Rounds of above
    repeat all above 5 times

Cool down:
pipe cooldown


Wednesday 10 January 2018 - Kettlebells

WOD TEST! 32 min of CDI HELL!

This is the Flux Fitness WOD Test! 6 Min swing 1 hand each time you stop or swap hands minus 1 rep 6 Min Double bell Long cycle lockout Lunge backwards each time the bell touches the floor minus 1 rep 20 minutes 12 rounds cap 2 Gorilla Clean 4 Double bell Half snatch 6 Double bell squat Thruster 12 Burpees Each weight has a point value - 8kg = 1pt 10kg = 1.25pt 12kg = 1.50pt 14kg = 1.75pt 16kg = 2pt 18kg = 2.25pt 20kg = 2.50pt 22kg = 2.75pt 24kg = 3pt 26kg = 3.25pt 28kg = 3.50pt 32kg = 4pt 36kg = 4.50pt

Warm up:
Flux Loop

  • 6 Min Kettlebell Swing 1 Hand
    Swing the bell back and forth expressing a clear demonstration of the movement
  • 6 Min Double Bell Long-Cycle Lockout lunge backwards
    Double bell Clean and jerk into lockout followed by a backwards step into a lunge knee touching the ground while bells in lockout
  • 20 Min 12 Rounds
    Of the Following exercises
  • Gorilla Clean
    alternating the kettlebell clean movement
  • Double Bell Half Snatch
    Double bell kettlebell Snatch over head drop to shoulders into rack position drop into clean and back swing back up into lockout
  • Double bell Squat Thrusters
    Double bell rack into squat thrusting into lockout followed by a drop into rack and squat again for reps
  • Burpee
    Good old fashioned Chest touch floor chest off floor with a jump at the top

Cool down:
Ambulance on Speed dial


Tuesday 9 January 2018 - Kettlebells

Time and Numbers

5 rounds of 20 reps followed by 1 min Left 1 min right of the listed exercise finishing off with Abbs

Warm up:
Flux Loop

  • 20 reps of Press ups of 5 rounds
    20 reps of press up of 5 rounds with 1 min left 1 min right between each set of 20 reps
  • 1 min Left 1 min Right Swing
    swing left hand for a minute swing right hand for a minute
  • 1 Min left 1 Min right Jerk
    Kettlebell jerk minute left then right
  • 1 min left 1 min right lockout lunge
    lock belll out over head lunge back for 1 minute then the whole minute right
  • 1 min left 1 min right snatch
    snatch left hand for 1 minute snatch right hand for a minute
  • 1 min left 1 minute right Long cycle
    clean and jerk left hand for a minute then right hand
  • 5-10-15-20-15-10-5 reps
    ladder going up and down
  • Spring dip
    plank position with hips going down and up
  • v-up
    sit up position lying down open close for abb exercise
  • jiujitsu
    on your back legs straight up into the sky crunch up touch toes

Cool down:
pipe cooldown


Tuesday 9 January 2018 - Boxing

Arms of Lead

fast paced old school sensai craft

Warm up:
skip

  • Boxing
    plenty of punches to be thrown

Cool down:
skip


Monday 8 January 2018 - Endurance

X- Factor Endurance 1

All that follows to assist endurance on a broad spectrum

Warm up:
Flux loop

  • Double-Unders Reps 25,20,15,10,15,20,25
    Double under skips
  • Double Crunches Reps 25,20,15,10,15,20,25
    crunch up then crunch up higher !
  • Wall Ball Reps 25,20,15,10,15,20,25
    squat down thrust up throw ball up onto wall catch then squat

Cool down:
Pipe cool down


Monday 8 January 2018 - Kettlebells

20-10-2 Min BOOM!

Based around our 30 minute concept. The workout has 2min of work followed by 2 sets of exercise either 20 or 10 reps followed by another 2 min of work and this occurs for 5 rounds

Warm up:
Flux Loop

  • 2 Min by 5 Rounds Snatch lunge multi switch
    between each 2 minutes of Snatch lunge you will do either 2 sets of 20 reps of an exercise or 2 sets of 10 reps of an exercise listed below
  • 20 reps Press up
    press up chest touches floor and off floor
  • 20 Reps Burpees
    down chest on the ground up off the ground and jump . simple
  • 10 reps Lockout sit up L then R
    on your back heels against your bum arm lockout out with a bell sit up so arm is fully extended ly back down
  • 10 Reps TGU sit up L then R
    Turkish get up first half from the floor sit up lift hips then go back down to the ground
  • 20 Reps Windmill L then R
    bell is locked out above your head, feet face 45 degrees in opposite direction to arm that is in the air legs are locked and you read down to touch the floor with the empty hand while your head looks up at the bell and arm in the air
  • 20 Reps 1 Leg Romanian Dead lift
    balance on one leg hold a bell in the opposite arm to the leg you balance on. keep body straight as well as the leg that is in the air as well as the leg you are balancing on and stretch down to allow the bell to touch the ground with your hamstrings stretching
  • 10 Reps lockout v-up L then R
    arm is lockout with a bell. you perform the V-up abb exercise while arm is contently locked out
  • 10 Reps 1/2 Reverse TGU L then R
    from the standing position lockout the bell lunge backwards then read down to the side which your hand is free touch the floor then straighten yourself up step back up form the lunge
  • 20 Reps Press up explosive tap your knees
    press up position go down then explosively launch yourself upwards tap your knees and land. remember a quick face is a happy face!
  • 20 Reps Lunge leg swap into bicep curl
    holding one or two bells squat down step back into a lunge step forward back into a lowered squat and perform a bicep curl then step back with the other leg and repeat

Cool down:
Pipe stretch


Friday 5 January 2018 - Kettlebells

Back HIIT much!

1 minute swing followed by exercise in reps then back to 1 min of swing alternating all the way down the list THEN 2nd round being reps only full down the list in time remaining of the 35min threshold

Warm up:
Flux loop

  • KB swing
    1 bell swing back and forth swap hands
  • 15 BW squat
    squat up and down ass to grass
  • 10 Double bell jerk
    double bell jerk lockout
  • 15 Lunge weighted left and right
    hold bells in farmers step back into lunge knee to ground
  • 10 Double bell Clean
    swing up into rack and clean
  • 15 Sumo DL
    legs wide apart toes facing outward holding weight squat down and up
  • 10 KB Snatch L then R
    snatch bell from swing to lockout left hand then right hand
  • 15 Kosak squat BW
    legs double shoulder apart executing side lunge body weight all weight into heel of bent leg while the other leg is straight
  • 10 Long cycle DBL
    Double bell clean and jerk
  • 15 Rack squat
    this rack squat allow bells onto shoulders and squat deep causing spine to be straight
  • 10 Strict DBL Press
    bells in rack position legs locked and straight strict press bells above head

Cool down:
pipe stretch


Friday 15 December 2017 - Kettlebells

Sit this on out ......

Strength exercise met with increasing pyramid of exercise and then back down

Warm up:
Flux loop

  • 12 reps x 10 rounds Seated Dbl strict press
    sit on your bum. bells in both hands press above your head back down
  • 8 reps press up
    chest on the floor chest off the floor
  • 8 reps row renegade
    long lunge deep hand off leg other hand on bell row
  • 8 reps lockout squat L the R
    Bell locked out above head legs apart squat down empty hand touching floor
  • 8 rep ssnatch lunge L the R
    snatch bell above head step back into lunge then stand up and snatch
  • 8 reps burpee tuck jump
    burpee chest to floor get up to feet jump up into the air pull your knees up and feet for height land on your feet soft like a fairy

Cool down:
Pipe Cool down


Wednesday 13 December 2017 - Kettlebells

WHAT A JERK!

Who ever made this is just a Jerk!

Warm up:
Flux loop

  • 2min x 5 rounds Dbl Jerk ( 24-30 reps )
    Dbl bell rack and jerk lifting over head for the period of time
  • 50 reps Box step
    Step up and down off the red boxes
  • 50 reps Press Up
    chest on the floor chest off the floor
  • 50 reps High pull with bell
    50 left 50 right high pull of bell swing and pull
  • 50 reps burpees
    geez savage 50 reps one go of chest to floor up to your feet and jump!
  • 20-10-20 reps Sit up
    on your back sit up elbows touch your knees then back down
  • 20-10-20 reps Dbl crunch
    seem to be loving this lately ! crunch then straighten legs and crunch again!
  • 20-10-20 reps V-up
    exactly like sit up but your legs go down parralell to the ground whne you lie down and come up when you sit up!

Cool down:
Pipe cool down


Monday 27 November 2017 - Kettlebells

Spike of DEATH!

1min - 1min - 1min -1min then 100 reps repeat this 4 rounds

Warm up:
Flux loop

  • 1 min body weight squats
    squat no weight
  • 1 min Press up
    chest on floor chest off floor
  • 1min V-up
    sit up and down without legs touching ground
  • 1 min Double row
    bent over row into back
  • 100 Jerk
    lift up above head jerk
  • 100 Sumo deadlift bicep curl
    sumo dead lift and exercise a bicep curl at each rep
  • 100 squat thruster
    double bell squat thruster above head

Cool down:
pipe cool down


Wednesday 22 November 2017 - Kettlebells

Jerk Madness

10 Rounds of 1 min Jerk heavy bell multi switch. aiming for 10-12 reps in the minute between each minute an exercise of 30 reps so this means you will go through the list of 5 exercise twice

Warm up:
Flux loop

  • 30 Reps Body weight squat Jump
    squat all the way down deep range then jump up feet leaving the floor
  • 30 Reps windmill into lockout squat L and R
    lock bell out over head perform the windmill when you are bent over into the windmill keep arm locked out and transition into a full squat while arm is still locked out then bring your bum back up into the windmill so you are technically never standing up
  • 30 Reps Bicep curl into overhead Tricep
    one Bell two hands perform colins bicep curl straight into overhead tricep back into bicep
  • 30 reps Burpee jump over bells
    burpee down into a press up position jump back up and over two bell son the floor perform another burpee on the other side
  • 30 Reps Role back stand up with bell
    holding one bell two hands squat down role back onto your back use the bell and body to role back onto your feet and stand up repeat
  • 2 rounds of above
    1 min of heavy jerk between each of these exercises and you are doing 2 rounds

Cool down:
Pipe cooldown


Tuesday 21 November 2017 - Boxing

Speed work

Basics always win!

Warm up:
skip

  • Boxing - jumping - static holds
    purposefully making the arms heavy following with fast bouts of boxing minimum 30 minutes

Cool down:
skip


Monday 20 November 2017 - Kettlebells

Left then Right

15 minutes on the left side followed by 15 minutes on the right side. CHOOSE THE WEAKER SIDE FIRST! This is all minutes of work

Warm up:
Flux Loop

  • KB swing Swing
    1 handed swing
  • Squat bicep curl
    rack bell squat down curl bell to ground then up to rack follow by standing up
  • Push press + windmil
    push press bell overhead followed by lockout of bell and touch floor with empty hand
  • Snatch Lunge lockout
    snatch bell into lockout followed by lunge on opposite leg
  • clean rack Kosak
    Clean bell into rack position then kosak lunge on arm that has bell
  • press into bicep curl
    strict press above head down into rack then bicep curl bell down and up
  • High pull
    swing bell up through legs to shoulder level with elbow going backwards
  • sumo squat bent over row
    legs apart bell hanging between legs squat down stand and row
  • Jerk
    use legs and calves to push bell over head
  • Rack squat calf raise
    rack the bell squat down then stand up into calf raise
  • swing
    swing bell back and forth
  • lockout hold
    lock the bell out above head and just chill
  • Rack squat PRESS then stand in lockout
    squat with bell in rack press above head while still squatting then stand
  • jerk lockout squat rack
    jerk the bell overhead squat down in lockout then rack the bell in squatting position stand up
  • Dreaded Rev swing
    the DIRECT opposite action of a swing squat while bell goes up and stand when bell goes down

Cool down:
Pipe Stretch


Thursday 16 November 2017 - Boxing

Hit the floor!

how long can your arms last?

Warm up:
skip

  • Punch
    hit the bag
  • battling rope
    flick the rope
  • burpees
    down chest to ground stand up

Cool down:
skip


Tuesday 14 November 2017 - Kettlebells

ABS N STRENGTH!

Agenda is to strengthen inside the core then challenge the posture by strength exercises 8 reps of each ab exercise followed by one exercise listed with 6 reps for strength. so 8,8,8,8 then 6 reps heavy then 8,8,8,8 then 6 reps heavy etc

Warm up:
Run Flux loop

  • 8 V-up
    Sit up touch your heels lie down
  • 8 Sit ups
    sit up heels against bum elbows touch knees
  • 8 Spring Dip
    plank position hips drop up and down tight core
  • 8 Pike
    lying flat on back arms and legs come up and touch toes at top
  • 6 hard style swing
    squat stand swing thruster
  • 6 long cycle
    double bell clean and jerk
  • 6 Squat thruster
    rack bells squat down stand lift above head
  • 6 Long cycle lockout
    double bell clean and jerk keep at lockout then lockout squat. rack and repeat
  • 6 Squat Jump
    hold bell between legs squat down till touches floor explosively jump up
  • 6 Jerk
    Double bell jerk over head

Cool down:
Pipe stretch