Wednesday 8th October 2008 - The Octavian Boot Camp

Where: DNA Tower

Time: 5:00PM

Equipment: Heavy Sandbag, KB (20, 24), Rings

8x Sandbag Front Squat Push Press @ Heavy bag +
8x KB Swing +
8x Ring Pull-up +
8x Burpee
1 x DNA tower
8 rounds
Then
Run down to Synergy Parkland and back finishing at the top of DNA tower

Notes:

Wednesday 16 July 2008

Time: 17:00
Place: DNA Tower
Equipment: Medicine Ball (5 kg); Rings; Kettlebells (2 ea 12kg, 16kg, 20kg)

Warm Up: 300/400 metre sprint to trees followed by DNA dash (twice)

Session - same format as Sunday (Fight Gone Really Bad) - max reps in 1 minute each of:
- Medicine ball walkovers
- Twisting lunges with kettlebell
- Superman rings
- Kettlebell swings
- Bicycle kicks
1 minute rest
- repeated for a total of 5 rounds

Wednesday 25th June 2008

Time: 5:00PM

Place: DNA tower

Equipment: 1 x parallettes, 1 x sled, weight plates(4x20, 1x10, 1x5), heavy bag (70kg), bag of chains (40kg), 20M rope

Warmup
3 rounds of sled push - 20M seated rope pull to bring sled back
(increase weight each round to determine max weight)

then:

20 x decline Spiderman push-ups on parallettes +
20M sled push at max weight +
20M seated rope pull to bring sled back +
1 circumferance walk around of DNA tower wall with heavy bag zercher carry (or drag)+
1 sprint up DNA +
1 walk (rest) down DNA

5 rounds

note:
Spiderman PushUps are done by bringing the right knee to the right elbow on the downward push-up action, then return back on the upward motion, then bring the left knee to the left elbow on the next downward pushup


Cam getting a taste of the SB philosophy


Damon showing him how it's done!

Wednesday 11th June 2008 - DNA Tower

Time: 5pm

Equipment: 2 x sleds (with harnesses), 2 x 20kg plates, 2 x sandbags, selection of KB's for swinging

Run, Swing, Jump
2 teams
1 person from each team harnesses up with 1x20kg plate on the sled, walks to the first treeline and sprint back @ 100%. Repeat.

On first run, second person swings 1 KB until team mate returns then does jumping back squat pushup with SB (like a burpee) until team mate returns.

Switch after 2 runs; everyone to do the sequence 5 times!

Rain, hail or shine it's sweating blood time!!

Wednesday 28th May 2008 - FUBAR DNA

Time: 5:00PM

Place: DNA Tower

Equipment: KB (2x16, 4x20, 2x24), rings (2), mozzie repellent

FUBAR DNA (Derivative of FUBAR from CrossfitFX in Sydney)

1 x DNA tower sprint +
5 x KB Turkish Get Up Each Arm +
10 x Flying Burpees +
10 x Two Hand KB Clean & Press +
5 x Ring Pull Ups +
1x DNA tower sprint

5 Rounds

Wednesday 21st May 2008

Location: DNA Tower

Time: 5:10PM

Equipment: Rings (2), KB (2x16, 2x20, 2x24)

10 x One Hand KB Clean
20 x Ring Push-up
30 x Box Jumps on wall
20 x KB Snatch
10 x KB Front Squats Rack Position 2x16kg
Run 400m (If my knee is not right ill bring the heavy sandbag and walk 150m)
5 Rounds for time

Notes:

Stef 35 minutes
Grover: 38 minutes
Damon: 37 minutes
Rod: ~38 minutes

[Taken with Nokia 6120c]

Monday 17th December - Intensive Day 3

Time: 12:00PM

Place: DNA TOWER

Equipment:

2 x Sandbag, 2 x sleds with harness, Kettlebells, weights, parallettes, stop watch, 2 x 10M ropes

Workout:

Workout A:
TEAM A: Harness sled sprint with sand bag zercher hold, sprint 10m, 10 clean and throws (or press) with the sand bag, repeat for 50m.

TEAM B: Tabata interval kettlebell swings alternating with parallette push ups switch for 2 rounds of each interval.

Workout B:
DNA TOWER sprint / sled pull, sled push relay race
2 teams

1st person on each team runs up DNA tower back down and tags the 2^nd member for a 3 round 10m sled pull / push. Repeat 3 rounds then switch exercises for another 3 rounds

Notes:

Grover and Joel not aware of the workout to come, the rest of us understand all to well whats ahead.....

Spiraling torture today, even Superman Stef struggling for air

Grover recovering from the 2nd round for sled drag, sandbag thruster combo

Zerch on the parallettes

Til I collapse (its all I could do after the second round of sled drags)