Saturday 15th March 2008 - Kensington

Time: 7:30AM

Where: Kensington Primary School

Equipment: Bar, Weights (6x20, 2x10, 2x5), KB (2x16, 2x20,2x24), sled, DB (12), parallette

Workout
3 groups of exercises / stations to be repeated twice by each person. Each station is 10mins non stop with a constant only 2mins rest in between each 10 min block, in other words there is 60 mins of work and only 10 mins of total rest. In a mild sense you could call this an SMMF.

STATION 1:
Deadlifts at body weight in sand x 10 +
Burpies in sand x 8 +
Pull ups x 8 +
Short up hill sprint
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

STATION 2:
Double Handed KB Thrusters x 15 +
KB swings x 20 +
Parallette Push ups x 25 +
200m sprint
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

STATION 3
Flying Burpies x 25m +
Sprint x 25m +
Heavy sled drags walking with light KB’s above head x 50m +
Man Makers x 8
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

THEN REPEAT ALL OVER AGAIN

Wednesday 12th March 2008 - King Park

Date: 12 March 2008

Time: 5:15PM

Where: Meet at top of Jacobs

Equipment: KB (2x16, 4x20, 4x24, 2x8), SB (Chains), DB (12, 10, 8)

Warm up

Sand bag relay, if you are not running with sand bag, you are executing hovers to push ups, holding at each point for no more than 2 seconds, in other words, quick change overs.
X3 - Non stop, no rest in between rounds, everyone to complete 3 rounds

Workout

Max KB single arm snatches at desired weight x 5mins +
2x Jacobs hard +
5mins REST

then

Max number of 2 handed KB clean and press at desired weight x 5mins +
2 x Jacobs ladder hard +
5mins REST

then

Max number of Man Makers at desired weight x 5mins (these can be done at top of cliff st, on grass area +
Jacobs ladder Hard with chains or KB +
5mins REST

then

All to take off simultaneously for reverse KAKODA run.

Saturday 8th March - Success!

Time: 7:30am
Location: Success playground (see map & link below)
Equipment: 2x16kg KB, 1x20kg KB, 1x24kg KB, 2xOly Bar, 2x20kg plates (DB), 2x10kg plates (PG), 4x5kg plates (PG), 1x20m rope


View Larger Map

http://maps.google.com/maps?ie=UTF8&hl=en&safe=on&ll=-32.157485,115.848041&spn=0.02674,0.040169&t=h&z=15

Warmup
KB Complex

EnerZercher Rodney!

It's all relative! We are going to do roughly the same amount of work, relative to bodyweight.

Some exercises we will change the weight (such as bodyweight exercises or kettlebells) and others we will adjust the reps.

For instance, if I weigh 50kg and you weigh 100kg, we both deadlift 100kg but I would do it for 10 reps (100kg x 10 = 1,000kg / 50kg = 2,000% of bodyweight) and you would do it for 20 reps (100kg x 20 = 2,000kg / 100kg = 2,000% of bodyweight), we have both done the same amount of work relative to bodyweight.

As the ratios below are not exact, reps or weight has been rounded up.

Bodyweights
PG = 70kg
RK = 70kg
SS = 80kg
DB = 105kg

There are 5 stations, wait until the last person has finished before moving to the next one

1: Deadlift @ 60kg (857%)
PG x 10
RK x 10
SS x 12
DB x 15

2: 5 x pullups, 10 x decline pushups
2 rounds

3: Power Clean (ground to shoulders) @ 45kg (514%)
PG x 8
RK x 8
SS x 10
DB x 12

4: KB Swing x 25
PG @ 16kg
RK @ 16kg
SS @ 20kg
DB @ 24kg

5: 10 x Rope smash

7 Rounds continuous

3rd March 2008 - Kensington

Where: Kensington Primary

When: 5:00PM

Equipment: Plates (6x20, 2x10), Sled, fat rope, KB (2x 20, 2x24, 1x16), Heavy Sandbag

Warm Up: Heat the Pan
5 pull-ups
10 push-ups
15 squats
10 rounds for time

Workout: Old School Sweating Blood Strength Challenges

11) Harnessed sled bear crawl/push-up combo: Attach harness, weight will be relatively light (20-30kg), bear crawl 25M - 20 push ups - for 200M or 10 minutes

2) 2) Fat Rope with attached Kettlebell Rope Pulling for 10 minutes – attach rope to the kettlebell. Standing with a slight squat, pull the rope hand over hand until the Kettlebell reaches your feet. That equals one rep. Continue for as many reps as possible in a 10 minute time period and record your reps.

3) 3) 20KG Plate relay: take all the 20kg I have and pile them in one spot. Pick one or two at a time, jog them to the end line 15M away, keep going until all the plates are piled at the finish line. Repeat this work for 10 minutes non stop.

4) 4) One Kilometer (3 lap of Kensington) Sand Bag Walk – using a sandbag half of your bodyweight (no need to be perfect but get close to it), you are going to carry the sandbag for 1km without allowing the bag to touch the ground. Hold the bag any way you want In front of body or on the shoulder – push to your max, pick that bag up and haul ass!

Notes:

Saturday 23rd February 2008

Session Name: F.Up Canadian 2

Time: 7:00AM

Place: Top of Jacobs

Equipment: KB (16, 20, 24), SB (heavy, light, chains)

Workout:

Endurance Session:
Jacobs/Kadoka scratch race
Rod 16 minutes
Damon 12 1/2 minutes
Grover 13 minutes
Stef 10 1/2 minutes
Joel 10 1/2 minutes

when the last person arrives immediately start the following sequence -
1 x Jacobs ladder (alternate: light sb, chains, free, heavy sb)
50 x KB movement (alternate: swing, push press, KB Jerk, KB full clean)
1 x lunge up to roundabout
4 rounds

then immediately 1 x reverse Kokoda

Need to complete the entire session in less time than the Wednesdays session

Wednesday 20 February 2008

Session Name: F.Up Canadian

Time: 5:00PM

Place: Top of Jacobs

Equipment: KB (16, 20, 24), SB (heavy, light, chains)

Workout:
Endurance Session:
Jacobs/Kadoka scratch race
Rod 16 minutes
Damon 12 1/2 minutes
Grover 13 minutes
Stef 10 1/2 minutes
Joel 10 1/2 minutes

when the last person arrives immediately start the following sequence -

1 x Jacobs ladder (alternate: light sb, chains, free, heavy sb)
50 x KB movement (alternate: swing, push press, KB Jerk, KB full clean)
1 x lunge up to roundabout
4 rounds

then immediately 1 x reverse Kakoka

Need to specify with the group a commitment to complete the entire session within a certain time period

Wednesday 6th February 2008 - Kings Park

Location: DNA Tower
Time: 5pm

Equipment: 2x12kg KB, 2x16kg KB, 2x20kg KB, 2x24kg KB, 2xsmall SB, 2xsmall (2.5kg?) med balls

Warmup
Throwing (dodge & catch) small medicine ball
10 minutes

2 or 3 groups, size irrelevant as long as there is enough equipment
Workout 1
Group 1: run 300m, rest until last in group returns
Group 2: 8 KB push press (4 each arm) followed by static rack hold until last runner returns
[Group 3: tabata pushups]
20 minutes

Workout 2
Group 1: run 150m with sandbag, rest until last in group returns
Group 2: 15 KB pushups
[Group 3: 15 med ball crunch @ 5m distance]
20 minutes

Wednesday 30th January 2008

Time: 5:15PM

Place: Top of Jacobs then Kings Park (Square Grass Area)

Equipment:

2 x Sleds, 120kg Weight Plates (5 x 20, 2 x 10), KB (2 x 12, 2 x 20)

Workout:

Endurance Session: Jacobs/Kakoda Run
Rod 16 1/2 minutes
Damon 13 1/2 minutes
Stef 11 minutes
Joel 10 1/2 minutes

Strength Session:
(I will send a PDF of the exercises most of which we have not done in out training so far)

Grab 20kg or 10kg weight plate

6 x walking lunge to weight plate press +
6 x weight plate squat +
6 x weight plate wood chop +
6 x weight plate rotational lift and press
6 rounds

then:

20M Backward Sled Drag weight add ladder to max weight load
(work in two teams start at 40kg)

then:

10M sled chest press +
10M sled sumo walk +
10M sled diagonal lift and pull
3 rounds

Monday 28th January 2008

Time: 6:00PM

Place: Jacobs Ladder

Equipment:

3xsmall SB, 2x16kg KB, 2x20kg KB, 2 x 16kg, 1 x 24, 1 x 28

Workout: "Pain is just weakness leaving the body" Relay

3 TEAMS
1 person from team A and 1 person from team B go down and up the ladder with 1xsmall sandbag each;
The other team member does the following:

• farmers walk (KB) up the street, 10 KB push ups
• farmers walk down the street, 10 Parallette decline push-ups
  
• run backwards up the street, 10 burpees
• run forwards down the street, 10 KB swings

Pass the baton (sandbag) between team members
10 ROUNDS (5 times on the ladder for each person)
*Note: the idea is to finish your ladder run as fast as possible to get a rest while your partner finishes their series (there may be zero rest)

Sunday 27th January 2008 - The Legion

Place: Cottesloe Beach Huts

Time: 7:00AM

Equipment: 2 x Slosh pipe, 2 x parallette’s, medicine ball, 2 x heavy sandbag, 3 sets of rings

Warm Up:

Slosh Pipe Static Hold for Max time

10 minutes of Medicine ball rugby

The Legion (two teams of 3 to 4)

1^st Phase (max time of two minutes to complete sandbag run and back)

· 50 meter sprint carrying (not to rest on shoulders: zercher, overhead or bear hold only) a 30kg SB +

· 10 SB push press +

· 50 meter sprint carrying (not to rest on shoulders: zercher, overhead or bear hold only) a 30kg SB

2^nd Phase (Optional phase if there is a fourth team member)

· If there is a fourth team member this is a rest period (should use this time to stretch and hydrate)

3^rd Phase

· 8 ring pull ups +

· 10 slosh pipe overhead squat +

· 15 parallette pushups

4^th Phase

· Static ring hold until sand bag member returns

Repeat phases of "The Legion" for a total of 45 minutes

23rd January 2008 - Boot Camp

Time: 4:45PM

Place: Top of Jacobs

Equipment: KB (2 x 12, 2 x 16, 20, 24), Medicine Ball, sled, 20m rope, weight plates

Warm Up: 1 x Jacobs (go hard)

Endurance: Jacobs/Kakoda Scratch Race
Rod: 17 minutes
Damon/Paul: 14 minutes
Joel: 11 1/2 minutes
Stef: 11 minutes

Strength Circuit:
1 minute intense work/30 seconds rest until you collapse (or time is 6:15PM)

A: 15 meter sled drag, 5 clap push ups
B: 5kg ball slam burpie combo
C: 12 kg KB manmakers
D: 20m 20kg weighted seated rope pull (fast)
E: 5 KB swing, 3 breath rest, repeat

20th January 2008 - Boot Camp

Place: Top of Jacobs Start

Equipment: KB (8, 12, 16, 20), Medicine Ball, SB (14, 35)

Warm Up: 15 min Jacobs (go hard)

Circuit:
Down & Up Mount St +
10x KB or SB “Cheerleader” (Push Press with a jump) +
10M Bear Crawl +
10x Clapping Push-up +
1 Minute Plank
10 x SB Sit-ups +
10 Ball Slams
2 Rounds (3^rd Round is optional)

Endurance: Jacobs/Kakoda Scratch Race
Rod: 17 minutes
Damon: 14 minutes
Stef: 11 minutes

Wednesday 16th January 2008

Time: 5:10PM

Place: Kings Park

Equipment: KB (2x12, 2x16, 2x20, 2x24), sled, 3 x 10m ropes, Weight Plate (2x20kg, 1x 10kg)

Warm-Up: KB Complex with 25m sprint interval between each exercise

Strength Workout:
10M Bear Crawl +
20m heavy sled rope pull +
12 KB OH squats +
20 10m whip smash
8 rounds, continuous - rest only while waiting for next station

Endurance: Jacobs/Kakoda Run

Rod - 18minutes

Damon, Cameron - 14 minutes
Joel - 12 1/2 minutes

Saturday 12th January 2008

Place: Port Beach Fremantle

Time: 7:15AM

Equipment:

Medicine Ball, Sandbags, KB (2x12kg, 2 x 16kg, 1x24kg, 2x20kg, 1x28kg, 1x36kg)

Warm up with Medicine Ball rugby

Then:

5x Sandbag Push Press +
8x Heavy KB Clean and Jerk +
5x KB Man Makers +
10x Ball Slams +
5 x burpies

Five sets

Then: KB Bear Crawl relay

Team Member 1: 15m Reverse Bear Crawl + 15m KB Bear Crawl – tag TM2 to do carry run

Team Member 2: 100m Sandbag (OH, Zerch, Bear Hold) Carry – Drop, Run Back tag to do bear crawl

Complete until four rounds complete

Then: Heavy KB Breathing Ladder for Max Reps

Wednesday 9th January 2008

Location: Start at bottom of Mount St

Equipment: KB(2 x 12kg, 2 x 20kg), Sandbag (2 x small), Bag of Chains, 2 x Backpack with 10kg)

Time: 5:00PM

Warm-up: KB Complex

Workout: "Pain up the Mount and Back"

Wearing Loaded Back Pack (Damon 24kg, Rod/Joel 10kg)
10m Kettlebell /Sand Bag Farmer Carry +
10x KB/SB Rack Lunge +
10x KB Push-ups or Push-ups
Start at bottom of Mount St, up to the top and back again

1x Jacobs/Kakoda Loop Scratch Race (Rod 18 min, Damon/Joel 14 min)

Saturday 5th January SB Bootcamp

Place: Kensington Oval or Cottesloe Beach (location to be decided depending on weather)

Time: 7:30AM

Equipment:
KB (2 x 16, 2 x 20, 2 x 24), Barbell (with total 70kg weight plates ), 1 x Parallettes, 1 x Rings

Warm Up KB complex

10x Hang Power Clean @ 80% BW +
15x Parallette Push-up +
10x KB OH Squat +
10x Ring Pull-up
Run 300m
Walk 300m (this is your rest)
5 Rounds

Sprint 100m 5 Rounds, 1 Sprint done every minute for 5 minutes

2nd January 2008 - SB Boot Camp

Where: Kings Park – Long grass area near Woman’s Memorial Park

Equipment: KBs (12, 16, 20, 24, 28), 2 x Parallettes

Warm Up: KB Complex

Workout:

Damon Loses it (shortened version)

Go in pairs – Damon and Stef, Rod and Paul

5, 10, 15 x 12 kg DB or 12 kg KB man makers,

Sprint 25 meters,

10, 20, 30 x parallette push ups,

Sprint 25 Meters,

10, 20, 30 x Heavy Double hand KB swings,

Sprint 25 meters,

10, 20, 30 x one arm OH Lunge (For 10 rep - 5 uphill then 5 downhill on alternate arm),

Run 75 meters back to start - Rest as required – start next round until 3 rounds complete

(First Round looks like 5 man makers, sprint, 10 parallette push ups, sprint, 10 KB swings, 10 OH KB lunge, sprint, rest)

Scratch Race

Starting at Kakoda to the ladder down the ladder across Mount St back up to top of Kakoda:

Rod first (best time ~18minutes)

Damon second (best time ~14 minutes) – 4 minutes after Rod

Paul third (best time ~13 minutes) – 1 minute after Damon

Stef (best time ~10.5 minutes) – 2 minutes 30 sec after Paul

Saturday 29th December 2007 - Wedding Day Workout

Location: South Perth Foreshore car park at the end of Coode St - turn left (see map below)
Time: 7:30am

Equipment: 1xsled + weights + harness (if straps are broken then bring the bag of chains...), 1xheavy SB, 2xslosh pipe v2.0, 1xpair of paralettes, 2x12kg KB, 2x16kg KB, 2x20kg KB, 2x24kg KB

Warm-up: Light jog as appropriate

Circuit - The Wedding Day
5 Stations - repeat each station as necessary until last person finished; once through each or 45min.

At The Altar
OH slosh pipe hold to failure followed by heavy KB static farmer's hold to failure (2 min rest in between)

Waltz (with a partner)
100m OH or zercher slosh pipe carry with heavy KB in other hand

Carrying Her Over the Threshold
4 x 50m zercher heavy SB carry

The Wedding Night
100 x paralette pushups

Ball & Chain
2 x 100m heavy sled drag
(if straps broken, chain drag with KB looped in)

Sunday 16th December - Intensive Day 2

Time: 7:30AM

Place: Kensington Oval

Equipment:

1x10m rope, 1x20m rope, 2x16kg KB, 2x20kg KB, 1x10kg plate, 1x20kg plate, 1xskipping rope, 1x5kg med ball, 1xparalettes, 1xsledge

Workout: "In The Kitchen"

Preparation

2 laps - light pace
Light stretch

Heat the Pan
5 pull-ups
10 push-ups
15 squats
10 rounds for time

Sear the Meat
20m rope pull @ 20kg
20 10m whip smash
10 squats @ 10kg (holding plate)
10 KB or paralette pushups
4 Turkish Get up with kettlebells
8 rounds, continuous - rest only while waiting for next station

Cook Through
Skipping
5kg ball slam/toss
KB swings (alternating hands)
Sledge swings
Lap runs
2min per station, 30sec rest

Notes:
I thought playgrounds were for fun, not when its SB time.....

Improvised Overhead Squat....
Ethan providing the resistance, Joel searching for effort....
Zerch (Rod) mastering the Turkish Get Up
Smashed..........

Wednesday 12th December 2007

Location: Jacob's Ladder

Time: 5pm

Equipment: 2xslosh pipe v2.0, 1xKB each (2 if you want) eg. 1x12kg, 2x16kg, 1x20kg, 1x24kg

Warm Up
KB Complex on the grass:
10x One-arm KB Swing (each side)
10x RTW (both directions)
10x Figure 8 (both directions)
10x Goblet Squat
10x Push Squat
10x Standing Halo
10x Deck Squat
5x Half-TGU (each side)
10x Windmill (each side)
10x One-arm OHS (each side)
10x Get-up (each side)

Sweat Like You Mean It
1x run down/up Jacob's Ladder
50x KB movements (this can be anything you want, including combinations of swings, snatches, cleans, get ups or whatever, just do 50)
Repeat for 45 minutes

Slosh pipe overhead hold for time (unless you have a note)