Jacobs Ladder - Wednesday, 19th September 2007

Date: 19th September 2007, 5:00PM

Location: Jacobs Ladder - Kings Park

Workout Type: Endurance Circuit

Equipment: Sandbags, Chains, Parallettes, Kettlebells

Workout:

Jacobs ladder. 12 times down, 12 times up, non stop, alternating between no weight, chains and sand bags

Aim to do at least 1 heavy bag

Parallettes and kettlebells will be there at the top for extra work (as if you need it......but deep down you know you want to)

Saturday 25th August

Date: Saturday 25th August
Time: 7am
Location: Kensington Primary School
Workout Type: Endurance/Circuit
Equipment: Sled, KB’s, Rope, Weights, Sandbags

Warm up and stretch

Sled sprints – 100m +
Jog /recover 200m +
Sled sprints – 100m +
Sand bag get ups 10 -20 +
Rest 2 – 3mins
X2

Workout A
100m exercise – picking up sand bag and throwing it as far as possible, for a total of 100m, sprinting to bag +
Tuck jumps x15 +
resting 2mins at end

Workout B
25m sled sprint (light – medium weight) +
20m rope pull → drag back to length +
pull ups for reps +
farmer carry jogs - 50m +
Rest 3mins

Workout C
100m backward running with SB +
SB squats x 20 +
100m sprint +
knee pistols x 50

Format: ABCx3 (resting 3 mins between each set)

COOL DOWN AND STRETCH