The Fast Way to Total Fitness

“Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influences of each.”
Henry David Thoreau

After a thorough warm up and mobilisation of the joints [3 round circuit]

Workout: As Many Rounds As Possible in 10 mins

1. 20 Mountain Climbers
2. 10 Squat & Throw [against the wall]
3. 10 Russian Twists [MB]

2 Min Rest

As Many Rounds As Possible in 10 minutes

1. 50m Sprint [or 100 Rope Turns]
2. 10 KB Swings
3. 5 Body Row

Lunchtime 30min Express Workout:

AMRAP in 15 minutes:

1. 10 Squats
2. 10 Pushups
3. 20 Mountain Climbers
4. 50m Sprint

7pm Advanced Class: 40/20

1. SB Clean & Press
2. TRX Atomic Pushup
3. KB Halo Chop
4. TRX Body Row

1 minute Rest

4 Rounds

Finisher: 5 / 25 x 6 sprint [then a sneaky lap around the school just as everyone started to relax ]

“If you aren’t going all the way, why go at all?”
Joe Namath

After a thorough warm up and mobilisation of the joints [3 round warm up circuit]

Workout: 40/20 x 2 on each triplet.

1. Squat Jump [Hold bottom position for 3 - 4 seconds]
2. Good Morning with MB
3. Walking Lunge with MB held overhead

30s Rest

1. Pushups
2. Body Row
3. KB Swing

30s Rest

1. Plank
2. Side Plank
3. Reverse Plank

Finisher: 10 / 20 x 6 SPRINT!!!

Well done to Lisa J, who completed the advanced workout from Thursday 17 April at the 7pm session today [as she missed it on Thursday]

Had a great weekend paddling…..suns out, guns out!!!

Suns out, Guns Out!!

“Every day do something that will inch you closer to a better tomorrow.”
Doug Firebaugh

After a warm up and mobilisation of the joints [with a 3 round circuit]

Workout: 60/15

1. Squat Jump [Hold bottom Position for 5s then jump]
2. Chest Press [Band or TRX]
3. Flutter Kicks
4. Single Leg Deadlift
5. Body Row [TRX or Equalisers]
6. Kneeling MB Slam
7. Press [Band or KB]
8. Sumo Deadlift High Pulls [Band or KB]
9. Plank Get up
10. Walking Lunge

60s Rest

2 Rounds

Finisher: 15/15 x 6

Choose one of the following:

Sprint or MB Slam or Burpee or Mountain Climber [Keep reps consistent]

Nice work guys…..tough workout for sure…..

There is no Free Saturday workout this weekend.

Have a great weekend

“It isn’t hard to be good from time to time in sports.
What’s tough is being good every day.“
Willie Mays

Well done to the morning and lunchtime crews…..you turned up in the foulest of weather [absolutely p*ssing it down with rain] and kicked it’s ass….awesome work ethic…..love it!!

After a thorough warm up and mobilisation of the joints.

Workout:

• 400m Run
• 20 Chest Press
• 20 Band Rows
• 90s Rest

5 Rounds

Lunchtime Workout: Same as the morning workout, except we did 3 rounds

Advanced Workout:

KB Complex

• 8 x KB Swing
• 8 x Clean & Press [Non Dominant hand first-do each side before moving on]
• 8 x Front Squat
• 60s rest

3 Rounds

Followed by: TRX Enhanced Interval Training:

• 2 laps of the school
• 10 x Body Row
• 10 x TRX Chest Press

3 Rounds [Minimal Rest]

“If you aren’t going all the way, why go at all?”
Joe Namath

Workout: Upper Body Strength

5 x 5 Press

Working Weight 135#

Finisher: Continuous Clock

60s of each of the following, move from one exercise to the other as swiftly as possible, keep the reps consistent.

1. Row on the Concept 2 Rower
2. Pushups
3. Mountain Climbers
4. Rest

3 Rounds

“The important thing in life is to have great aim and to possess the aptitude and the perseverance to attain it.”
Johann Wolfgang Von Goethe

After a complete warmup and joint mobilisation.

Workout: 30 / 30

• Dips
• Overhead Squat
• Body Row
• Single Leg Deadlift
• Leg Raises with Pulse

4 Rounds

Finisher: 15 / 15 x 8 [Choose your own exercise, but it has to be one that can be done at speed]

Lunchtime Workout: Partner Workout

Throw and Go: Throw a MB 25m

Do 10 Pushups / Body Row, sprint back,

Partner takes over…

Repeat and do the other exercise on the next go.

Repeat as many times as possible for 15 minutes.

7pm Advanced Workout: Partner workout [Partner rests whilst other partner works]

With MB and Sandbags.

P1:

Throw and Go with MB

SB Shoulders x 10

Walking Lunge with SB

P2:

Walking Lunge with SB

SB Shoulders x 10

Throw and Go

P1:

Sprint

SB Clean & Press x 10 [Ensure you Clean the SB each time]

Sprint Back

P2:

Sprint

SB Clean & Press x 10 [Ensure you Clean the SB each time]

Sprint Back

AMRAP in 20 minutes

“A wise man adapts himself to circumstances as water shapes itself to the vessel that contains it.” Chinese Proverb

After a warm up and mobilisation of the joints we complete a 3 round circuit

Workout: 20/10 x 8

• Mountain Climbers
• 60s Rest
• Squat & Throw against a wall
• 60s rest
• Sumo Deadlift High Pulls
• 60s Rest
• Burpees

Finisher: 20 / 10 Static Hold

• Squat [Bottom Position]
• Pushup [3/4 down]
• Plank
• Repeat from top for a second Round

“If you aren’t going all the way, why go at all?”
Joe Namath

After a thorough warmup and mobilisation of the joints…..

RUN 400m……Rest 3 minutes

Run 200m…..Rest 90s…..Repeat 2 times

Run 100m….Rest 50s…..Repeat 4 times [this is the hard bit of the workout!!]

Run 50m…..Rest 30s….Repeat 4 times…..

There you go…..ALL DONE!!!

Cool Down and Stretch…..and have yourself a great weekend

For those who can’t run we had a separate workout.

Tababta: 20/10 x 8

• Squats
• 1 min rest
• High Pulls
• 1 min Rest
• Mountain Climbers
• 1 minute rest
• Russian Twists

Cool and Stretch.

End of a tough week for sure…..have a great weekend and see you all Monday

“You are never a loser until you quit trying.“
Mike Ditka

After a warm up and mobilisation of the joints, we do 3 rounds of a warm up circuit.

Workout: Triplets [10 minute work period, work through the 3 exercises continuously for the 10 minutes, take a break as and when throughout.......finish 10 minutes, take a 60 second break then move to the next triplet for another 10 minutes.]

1. Squat & Press x 10
2. Russian Lunge x 10
3. Star Jumps x 10

60s Rest

1. Good Morning x 10
2. Band Pull x 10
3. Mountain Climbers x 10

2min Break

Finisher: 10 - 1, 1 - 10 As Fast as possible

Burpees / Plyo Pushups

Start with 10 Burpees and 1 pushup, then 9 burpees and 2 pushups etc until you end up with 1 burpee and 10 pushups.

Lunchtime 30m Express Workout

15/15 x 8

1. Squats
2. High Pull
3. Mountain Climbers

Keep the reps consistent throughout the work periods

7pm Advanced Workout

KB Complex

8 x Swings

8 x Burpee High Pull

8 x Burpee Goblet Squat

8 x Push Press [8 each arm, non-dominant arm first]

8 x Burpee Gold Standard

60s Rest [Maximum]

5 Rounds

Well done to you ALL on completing this workout [Lisa with her nails and hair done for the family wedding this weekend.....KUDOS to you ]

Well done to Ryan for coming along to his first 7pm session and killin’ it!!!

See you tomorrow for the Friday nightmare sorry, errrr workout

“Happiness resides not in possessions and not in gold; the feeling of happiness dwells in the soul.”
Democritus

Writing this up early due to watching the ‘beards that walk’ [aka ZZTop]

After a thorough warm up and mobilisation of the joints

Workout: On the minute, start the exercises [15 minutes work period]

• 5x Body Row
• 10x Press
• 15x Burpees

If you cannot finish within the time limit, you sit out until the start of the next minute…..this is a BRUTAL workout!!!! Well done to Linda for completing all 15 Rounds!!!!

Core Workout: 30s each exercise

• Plank
• Side
• Reverse Plank

2 Rounds

Lunchtime Express Workout: 30 / 20

• Squat Jumps
• Press
• Lunges / Split Squat
• Body Row
• Good Morning
• Hip Openers

3 Rounds

Cardio Strength Workout:

95# Barbell Complex

• 5 x Deadlift
• 5 x Cleans [with full Squat]
• 5 x Press
• 5 x Back Squat
• 5 x Bent Over Row

60s Rest

4 Rounds

Tabata: 20/10 x 8 - Pushups

Good Swift workout in the sun