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

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