StairMaster 140X15

Tamarama Stairs (140 stairs). The best 'Thigh-Blaster" on the market!

15 x

(7, rest, 5, rest, 3. - Roughly 50-55 minutes). Quads feel like jelly!

Sunday

7 rounds of:
5 Overhead squat (60kg)
5 Upright row (60kg)
5 Push press (60kg)

Rest 2-3 minutes between rounds

Saturday 26 May - Pain in the Park

30 reps of each:
Wall Ball - Sumo deadlift high-pull - Box jumps - Thruster

10 reps of each:
Push ups - 10 metre shuttle run (each 10 metres is 1 rep)

Rest 2 minutes



20 reps of each:
Wall Ball - Sumo deadlift high-pull - Box jumps - Thruster

20 reps of each:
Push ups - 10 metre shuttle run

Rest 2 minutes


10 reps of each:
Wall Ball - Sumo deadlift high-pull - Box jumps - Thruster

30 reps of each:
Push ups - 10 metre shuttle run

Rest 2 minutes

This week's WO's

Thursday:
40 Kettlebell Swing - 25 push ups - 10 bodyweight squats
150m sprint
30 Kettlebell Swing - 25 push ups - 20 bodyweight squats
150m sprint
20 Kettlebell Swing - 25 push ups - 30 bodyweight squats
150m sprint
10 Kettlebell Swing - 25 push ups - 40 bodyweight squats
150m sprint



Tuesday:
5 rounds of Barbell Complex:
3 Power snatch
3 Power clean
3 Push press
3 High pull

Thursday - THUMPED

Today did:
800m run
5 rds of 10 Deadlift @ 100kg/20 push ups
800m run
5 rds of 10 Overhead Squat @ 50kg/10 Kettlebell Swing @ 28kg
800m run

36 mins 33 seconds.

Friday

20 Push ups
10 Kettlebell swings
5 x Left arm kettlebell Clean into full front squat - squat again into a squat jerk
5 x Right arm kettlebell Clean into full front squat - squat again into a squat jerk
10 Kettlebell swings
20 Push ups
100 metre sprint

3 x through for time.

17mins 38 seconds. Toasted at the end!