Tuesday.

Workout today was from crossfit.com (23 April 2007)

• 50 Wall ball throws
• 50 Pull ups
• 35 Wall ball throws
• 35 pull ups
• 20 Wall ball Throws
• 20 Pull ups

For time. I got 13 mins 20 seconds.

Saturday's Pain in the Park.

3 x 10 minute circuits (3minute rest after each):

5 Chin ups
5 Burpees
5 Squats
200m run
repeat for 10 mins


10 Push ups
10 Sumo deadlift high pull
10 Wall ball throws
repeat for 10 mins


10 Push press
10 Janda sit ups
200m run
repeat for 10 mins


L-Sits and L-Hangs to finish.

Wednesday 5 x 5's

• Overhead squat - 5 reps
• Power Clean - 5 reps
• Weighted chin ups - 5 reps
• Rest 2 minutes

5 x Through
(Use enough weight on each exercise so that you would struggle to push out a 6th rep)

Sunday Stairs

South Coogee stairs (all 210 of them!) down and up 7 times.


And then

• 40 (20 each) medicine ball throws over top of swings
• 20 push ups

5 x through

PAIN IN THE PARK!!! Saturday April 14th

10 minutes on each round

Circuit 1:

1. Overhead walking lunge - 10 reps
2. Burpees - 5 reps
3. Overhead walking lunge - 10 reps
4. Push ups - 10 reps

(Repeat for max rounds)


Circuit 2:

1. Wall Ball Throws - 15 reps
2. Box Jumps - 15 reps
3. 200 metre run

(Repeat for max rounds)


Circuit 3:

1. Push press - 7 reps
2. Sumo deadlift high pull - 7 reps

(Repeat for max rounds)

Friday

800m Run
100 Overhead squats
100 Thrusters
100 Push ups
800m Run


Partition the reps if required. eg 4 x (25 OHS, 25 thrusters, 25 push ups)

Thursday Workout

Row 1000m
20 x 1-arm Dumbell snatch (10 each arm)
8 x chin ups
Row 750m
16 x 1-arm Dumbell snatch (8 each arm)
12 x chin ups
Row 500m
12 x 1-arm Dumbell snatch (6 each arm)
16 x chin ups
Row 250m
8 x 1-arm Dumbell snatch (4 each arm)
20 x chin ups

For time.

Wednesday Workout

5 x through

• 10 Knees to elbows
• 20 Wall Ball throws
• Run 400m

PAIN IN THE PARK Routine - Sat 31 March

40 Box jumps
40 Wall ball
40 Sumo deadlift high pull
40 Thrusters
300 m run

30 Box jumps
30 Wall ball
30 Sumo deadlift high pull
30 Thrusters
300 m run

20 Box jumps
20 Wall ball
20 Sumo deadlift high pull
20 Thrusters
300 m run

10 Box jumps
10 Wall ball
10 Sumo deadlift high pull
10 Thrusters
300 m run

L-Sits and L-Hangs to finish.