Tuesday 16th December 2008 - The Warehouse

Time: 4:30pm

Warmup
Jog around block
KB power bombs

"Choose your own adventure"
Pick any two of the options

1. Squats / Pushups
5 x squat @ 60kg or 50% 1RM
10 x hindu pushup
7 Rounds

2. C&J / Pullups
5 x clean & jerk @ 60kg or 75% 1RM
10 x pullup
7 Rounds

3. Balls
50-40-30-20-10 reps of wall balls and ball slams

4. Walk of Life
Heavy KB farmer walk around the block, every stop incurs 5 squats & 5 pushups

Cool Down
Jog around block / stretching / hand stands

Saturday 20th December 2008

Time: 8:00am (meet at Poplar Cottage Brookton Highway) for a 8:30AM start at venue to be determined. Including the trek should take about 2 to 2 1/2 hours all up.

Location:


http://www.poplarcottage.com.au/index.html

http://maps.google.com.au/maps?f=d&saddr=222+Brookton+Hwy,+Kelmscott,+WA,+6111&daddr=&hl=en&geocode=&mra=ls&sll=-25.335448,135.745076&sspn=35.39043,56.601563&ie=UTF8&ll=-32.132449,116.028242&spn=0.03278,0.055275&z=14

Equipment
2xSleds, 50kg of weight plates (2x20kg 2x 10kg), KBs (3x20kg, 2x16kg, 2x12kg)

KB Complex
10 x single arm swings
10 x goblet squats
10 x deck squats
10 x halo each direction
10 x clean & jerk each hand
10 x snatch each hand
10 x OH lunge each hand
10 x around the world each direction
10 x figure 8 each direction
10 x push ups on KB

Rest 3-5mins

Workout 1:

TM1: Sprint 30M with weighted sled turn around sprint 30M back then

Release harness (with TM2 to attach) then

TM1: With two kettlebells for the physically able (20kg Damon 16kg Paul, 12 kg Rod) and one KB (20kg) for the physically handicapped, clean the bells once and press them overhead two times. Lower to the floor and rest for a few seconds. Clean the bells once again and press them three times overhead. Rest. On the next "set," press them five times, then briefly rest again. Finally, clean the bells and press them 10 times.

On completion of the KB series then switch to T2 while T1 rests and prepares for next round

5 rounds for each team member for time

Workout 2

6km trek through the Roleystone bush

Workout 3

Mystery workout

Then:
1km walk to Araluen back to car then breakfast in Roleystone

Sunday 14th December 2008 - Cottesloe Beach

Time: 8:00am

Warm up
Med ball rugby - 10mins

The Introduction - KB Complex
10 x single arm swings
10 x goblet squats
10 x deck squats
10 x halo each direction
10 x clean & jerk each hand
10 x snatch each hand
10 x OH lunge each hand
10 x around the world each direction
10 x figure 8 each direction
10 x push ups on KB

Rest 3-5mins

The Pain
Teams of 2 - RACE TIME

P1 sprints 200m whilst P2 executes hover to push up
Each person to complete 2 x 200m sprints
Team who completes this first wins

Rest 3-5mins

The Punishment
P1 piggie backs P2 - 50m, P2 then completes 10 burpies whilst P1 rests, then P1 piggie backs P2 back to starting point, THEN swap. This would equal 1 x round.
Each team must complete 2 x rounds FOR TIME - team who completes theis first wins

Rest 3-5mins

The Finisher
30sec / 30sec frog jumps - 4mins - AIM: 25 jumps min per 30sec block
2mins rest
2 Rounds

Saturday 13th December 2008 - The Warehouse

A special session - the first of a killer week with Damon back on board!!

Time: 4:00pm

Warmup
Skip, pullup, squat until warm

Jaws Crusher!
Working in teams of two, there are five stations, athletes will alternate until the team completes all prescribed sets on a station before moving to the next - each prescription is to be completed by every athlete

1. 250m row (2)
2. 10 x box jumps (4)
3. 10 x burpees (4)
4. 10 x pullups (4)
5. 10 x man-makers (4)
6. 250m row (2)

First team finished gets to choose a punishment for the losing team of which all other teams will complete @ 75%

Workout looks like (where p1 and p2 are the two athletes in a team):
P1 rows 250m, p2 rows 250m, p1 rows 250m, p2 rows 250m; change stations, p1 10 box jumps, p2 10 box jumps, p1 10 box jumps etc until every athlete completes prescribed reps/sets above!

Cooldown
Dinner and good conversation!

Wednesday 10th December 2008 - The Warehouse

Time: 5:30pm

Warmup
Move for 5mins

Deadlifts
Work up to 1RM DL
Work up to 1RM DL (blindfolded) - start @ 50% 1RM

10 x 3 @ 85% 1RM DL blindfolded

Finish it off
10 x flying burpees
10 x 2KB swings
4 rounds

Cool Down
Jog around block, general stretch & mobility

07.12.08

Welcome back Paul...

Warehouse - 9am start

General warm up - 10mins

Squat clean and jerk @ 75% of BW x 3 +
Ring dips x 6 +
Pull-ups x 9 +
Inverted burpie x 12

MAX SETS IN 30MINS

Wednesday 19th November 2008 - The Warehouse

Time: 0730

Warmup
2 hand KB continuous sequence
3 rounds

What Maketh the Man?
100 man-makers for time
Choose your weight and go to it.

Pulley for You
100 pullups for time

Cool Down
Jog around the block

Wednesday - 12.11.08

"Zerch the Zercher..."

Warm up – general preperation

inverted burpie x 20 +
pull up x 20 +
'martial arts' roll - push up x 20 +
KB snatches x 20 total @ 24kg
X5 for time

Damon Singapore training - week beginning 10th November 2008

Sunday

Workout:
Work up to 1RM Squat
Then:
“Those Burpees Suck”
10x Pull-up +
20x KB Swing @ 53” KB +
30x Box Jump @ 24” Box +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
Then:
Cool Down

Monday

Deadlift:
3x10 @ 30% 1RM
2x4 @ 50% 1RM
1x4 @ 70% 1RM
4x4 @ 90% 1RM
1x4 @ 70% 1RM
2x4 @ 50% 1RM
3x10 @ 50% 1RM
Then:
50x Pull-up

Tuesday

Five rounds for max reps of:
Body weight bench press
Pull-ups

Then:

CardioCoach Vol 8

Wednesday

Warm up:

10 minute row at easy pace

Then:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Then:

Tabata row 8 rounds

Thursday:

Rest

Friday:

Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.

Then:

5 x Incline Press super set with 5 x one arm row

Then:

10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW

3 rounds, not for time

5 rounds

Saturday:
3 Rounds of:
15 O/H Squats 40kg
15 Burpees
15 Swings 24kg
Run 400m

Sunday:
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace
then:

10m heavy 2x20kg kb bear crawl

10m IPTF (swing step)
10 pull ups

1 minute plank

5 rounds

Saturday 8th November 2008 - The Warehouse

Today was all about form and making our practices perfect
Well done Paul and Anth for giving painstorm a crack! Solid effort boys, after what we did! Rod and I were detained Coaching...

Time: 0730

Warmup
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace with partner or rotating

Skills & Drills
10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW
3 rounds, not for time

Painstorm!!
Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.

Use as many sets each minute as needed.

(Courtesy of Jeff at CrossFit Brand X.)