"It's All Neil's Fault"

Sunday 15/11/09

"It's All Neil's Fault"

200 mtrs

30 Box Jumps

30 WBS

400 mtrs

30 Med Ball Sit ups

30 DU's or 90 Skips

200 mtrs

30 KTE's

400 mtrs

30 Burpees

200 mtrs

30 DU's or 90 Skips

30 Med Ball Sit ups

400 mtrs

30 WBS

30Box Jumps

200 mtrs

Use your normal Med Ball or Box height

"Saturday Suicide"

Saturday 14/11/09

"Saturday Suicide"

15 Hang Power Snatches

21 Pull ups

21 Push ups

21 Squats

400 mtrs

30 Hang Power Snatches

400 mtrs

21 Squats

21 Push ups

21 Pull ups

400 mtrs

15 Hang Power Snatches

Snatches Men 30 kg - Ladies 20 kg

Scale up or down as required

" Son Be A Dentist - Happy Birthday Graham"

Thursday 12/11/09

"Son Be A Dentist - Happy Birthday Graham"

50 WBS 9 kg

50 Pull ups

50 Sit ups

50 Push ups

50 KBS 24 kg

50 Box Jumps 20 "

50 Squats

50 DB Push Press 15 kg

50 Calorie Row

50 Med Ball Power Clean & Push Press 9 kg

Scale as required

"Helen - Motivator"

Wednesday 11/11/09

"Helen - Motivator"

In teams of two

Take turns of completing Helen

Take turns of being the Motivator

Push/Encourage each other

400 mtrs

21 KBS

12 Pull ups

3 Rounds

Men 24 kg - Ladies 16 kg

"DT"

Tuesday 10/11/09

"DT"

Rounds in 20 mins

12 Deadlift

09 Hang Power Clean

06 Push Jerk

Men 60 kg - Ladies 35 kg

Scale as required

"OMG"

Monday 09/11/09

"OMG"

R/R/X - 500m - 750m - 1000m

K B S ---- 21 ---- 15 ---- 09

Squats -- 50 ---- 75 ---- 100

Men 24 kg - Ladies 16 kg

Scale up or down as required

"Sunday Morning R & D Session"

"Sunday Morning R & D Session"

WBS - SIT UPS - DU's

Reps of each 50 - 40 - 30 - 20 - 10

Thank you to Sandy & Jennifer for testing out this session