W. O. D

FOR TIME: (start at 10 reps of all and work your way down to 1)
10 pull ups 
10 deadlifts (40kg) 
10 squat thrusters (17.5kg) 
10 weighted inverted burpees (5kg)

TIME: 12.04

Today’s workout:

60 pull-ups 
60 deadlifts (40kgs)
60 squat thrusters (20kgs) 
60 inverted burpees (10kgs) 

Start with 10 reps of each and then work your way down to 1. 
MY TIME: 14.37

Three rounds:
Battle ropes (30 seconds)
Push-ups (20 reps)
Squat jumps (20 reps)

Four rounds:
250M on the ergo
10 jump chin-ups  

TRAINING UPDATE:

I changed my workouts up a bit this week and did a lot more running and outdoorsy activities this week and it’s been awesome. Just felt like  my body needed a bit of a rest from weight training. 

Sunday - ran black hill 
Monday - rest day 
Tuesday - ran the snakepit x6 and then 2km easy 
Wednesday - back (only really strength sesion I did)
Thursday - HIIT and a 5km run
Friday - mount lofty 

I’m not sure what I plan on doing at the gym today but I’m doing lofty again tomorrow. 

W.O.D:

FOR TIME:
20 kettlebell swings
30 single arm thrusters
20 push-ups
30 sit-ups
20 sumo deadlift high pull
30 military burpees
200M farmers walk
20 kettlebell swings

Followed by pyramid squat, pull-up and push-up challenge (start 10 reps of all, down to 1 rep)

Today’s workout:

1600M run (as fast as possible for all runs)
2.5 minutes rest
1200M run
1.5 minute rest
800M run 
1 minute rest
400M sprint 
30 seconds rest
200M sprint

75 burpees in 5 minutes 

10 squats, 10 push-ups, 10 chin-ups (close grip)
9 squats, 9 push-ups, 9 chin-ups
8 squats, 8 push-ups, 8 chin-ups
7 squats, 7 push-ups, 7 chin-ups
6 squats, 6 push-ups, 6 chin-ups
5 squats, 5 push-ups, 5 chin-ups
4 squats, 4 push-ups, 4 chin-ups
3 squats, 3 push-ups, 3 chin-ups
2 squats, 2 push-ups, 2 chin-ups
1 squat, 1 push-up, 1 chin-up 

Absolutely KILLED it. This is the kind of cardio I love.

Back and bi’s (new set):

Close-grip chin-ups  (2 sets, 6 reps)

Powerband assisted wide-grip chin-ups (3 sets, 12 reps)

Lat pulldown superset with bent over row (2 sets, 10 reps l/pulldown, 8 reps row) 

TRX low row (3 sets, 10 reps)
TRX middle row (3 sets, 10 reps)
TRX high row (3 sets, 6 reps) 

TRX pull-ups (3 sets, 12 reps)

TRX bicep curls (3 sets, 12 reps)

TRX crucifix (3 sets, 6 reps) 

Push-up row (3 sets, 8 reps)

W.O.D

Box jumps x15 
Alternating arm kettlebell swing x20
Sloshball slam and squat x15
Kettlebell clean&press x12 each arm
Lat pulldown x10
DB benchpress x8

Repeat the above circuit x3


Bike intervals: 10 minutes, MAX/100%/ for 20seconds, recover at moderate pace for 40 seconds, resistance level 9

Treadmill intervals: 7 minutes, speed 20 for 20 seconds, speed 15.5 for 40 seconds, incline 2.5%

W.O.D:

• Kettlebell snatch (20 reps, 8 sets)
• Kettlebell clean and press (10 reps each arm, 6 sets)
• Med. ball push-up with roll across (20 reps, 6 sets)
• Chin-ups (10 reps, 6 sets)
• Power cleans (6 reps, 6 sets)
• Kettlebell swing, alternating arms (24 reps, 3 sets)

W.O.D:

I did a pretty intense circuit this morning at the gym:

Kettle-bell sumo squat x20 (24kg)
Chin-ups x12
Single arm kettle-bell snatch x12 each arm (10kg)
Med ball slam x12 (8kg)
TRX pull-ups 
Kettle-bell pistol x12 (10kg)
Rope pulls x10

Repeat the whole circuit 5 times and you’ll be totally defeated!