November 17th, 2014

Circuit, 30 sec work, 15 sec to change stations.

Part 1:Circuit, 30 sec work, 15 sec to change stations.

• Single side clean (with dumbbell)
• Other side -SS Clean
• High Plank
• Bent Over row

Cardio Interval:

Treadmill or Rower, 30s at a 9.5/10 effort (yes, this means sprint)

3 min at a recovery pace - walk/jog

Part 2:Circuit, 30 sec work, 15 sec to change stations.

• Forward Lunge with Shoulder Press
• Other side Fwd Lunge
• Walking Planks (high to low and back)
• Dips
• TRX Knee Drives

Cardio Interval (as above)

Part 3:Circuit, 30 sec work, 15 sec to change stations.

• Deadlift with Dumbbell (light weight)
• DB single side Chest Press
• DB Chest other side
• Side Plank
• Side Plank (other side)

Cardio Interval (as above)

Core circuit. Build your own, include at least 7-10 exercises.

Nov 6, 2014

Warm up, Pre-hab

Set the timer for 20 min. Set up the sled with 2-4 plates.

7 Reps per round.
Pick a weight that allows you to hang on to the bar for the whole workout.

• Stiff Legged Deadlift
• Row
• Push Press
• Squat
• Push up on Bar
• Sled pull x 50m
• 20s recovery - no longer!

Repeat AMRAP in 20 minutes.

Tin Tin:

Down the rack x 2. 

Core: