Saturday 22nd December 2007 - Intensive Day 8

Time: 7:30AM

Place: City Beach

Equipment: Sled, Weights, 20kg & 16kg kettle bells, Sand Bag

Workout:

Warm up and stretch

A: Sand Bag Relay (for Time)
Sandbag Zercher hold Sandbag relay on the grass area
Start at the top of the grass area; hold the bag in front Zercher hold style, down to the bottom, up to the top
10 rounds

B: Back Pull Sled Drag down/ Front Pull Sled Ladder
Begin with 20kg and drag down to bottom grass area. Place strap on top of weights, front push sled to top of grass area. Next team member go with same weight. Sets continue until max is reached by the person with the heaviest load. If max is reached by another member then continue at that load.

C: Relay of Death (on the Beach)
Two Teams
6 rounds each for time (this is a race after all)

• Harnessed front dragging holding Kettlebells: for 25M
• Kettlebell Swing (5 Each Arm) drop kettlebells
• Harnessed front dragging: 25M Back to Start - Release Harness to Team Member
• Sprint to Kettlebells, Farmer Walk Back to Start
• Hand kettlebells to next team member

Friday 21st December - Intensive Day 7

Time: 6:45AM

Place: Jacobs Ladder

Equipment:

2xsmall SB, 2x16kg KB, 2x20kg KB

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

2 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:

• run backwards up the street, 10 push ups
• run forwards down the street, 10 decline (using the bench or railing) push ups
• farmers walk (KB) up the street, 10 KB push ups
• farmers walk down the street, 10 KB snatches (5 each arm)

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)

Thursday 20th December - Intensive Day 6

Location: Jacob's Ladder

Time: 12:15pm

Equipment: 2x16kg KB

Workout

Relentless Relay
2 people descend to bottom of ladder with the kettlebells, 2 stay at the top. In the meantime, one person at the top chooses an exercise for the other to do until the ascender reaches the top

Once the 2 descenders have reached the bottom, 1 person from the bottom ascends and tags one who will then descend etc. Person at the bottom to hold 2 x 16kg kettlebells that are not to be dropped for the entire session.

Rules

• Only 1 person on the ladder at any time!

• The most recent ascendant will choose an exercise to be performed by the other person at the top, until the next person arrives at the top!
• this could be up to 4 minutes so consider wisely!
• Consider tabata intervals of sprints, push-ups, sit ups, squats, lunges, plank, wall squat holds, dips on the corner

• Continuous for 1 hour

You Don't Know Pain!
Alright fools, this one is gonna hurt!

Wall squat competition, when you fail you must run down the ladder and get back up before the next person to fail, if you don't, another Jacob's run for you!!!

Wednesday 19th December - Intensive Day 5

Time: 5:30PM

Place: Meet at Small Car Park near Kakoda

Equipment:
-KB’s – 4x20kg KB, 2x16kg KB, 2x24kg KB
-Everyone to have a wrist watch
-Sleds
-Weight Plates – 2x20kg, 2x10kg
2 x Slosh Pipe
(fully loaded)

Workout:

8 x sprint up Kakoda trail – walk down for rest and recovery!

3mins rest

8x1min KB Snatches – 30 sec rest MAX

3mins rest

1 x length of grass area Flying Burpie near Kakoda trail

3mins Active recovery (setting up for next exercise / slowly)

TAG TEAM “cadaverous & ghastly” COMBO

Team 1 drags sled whilst holding slosh pipe down the grassy hill and up again, whilst Team 2 do a complex of KB Breathing ladder combination single handed swings. EG: Damon swings once, whilst I rest, then I swing once whilst Damon rests, then Damon swings twice whilst I rest, then I swing twice whilst Damon rests…so fourth until Team 1 returns, we all have 2mins active recovery, then switch exercises.

X1

Tuesday 18th December - Intensive Day 4

Rest Day or personal workout time

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)

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..........

Saturday 15th December - Intensive Day 1

Time: 7:30AM

Place: Kensington Oval

Equipment: S*** loads

Workout: "The Twelve Sets of Hell"

The idea is that each one of us starts on one of the four exercises and completes the 3 sets of that exercise in 10minutes, then move to the next exercise. If you finish earlier than 10minutes you deserve a rest.

A: 10x KB Sumo High Pull + 1 Lap Sprint + 15 Plyo Push-ups, rest 30 sec, 3 Rounds

B: 5x Clean & Jerk + Sled Sprint @ 30kg 25m + 8x Heavy 2 Hand KB Swing + Sled Sprint @ 30kg 25m back to start rest 1 minute, 3 Rounds

C: 2x 20M Rope Pull + 15 pushup on Parallettes + 10 Burpees rest 30seconds, 3 Rounds

D: 100M Slosh Pipe Overhead Walk (or Zercher Hold if you want softness) + 1 minute plank, 3 Rounds

Notes:

Well DOne Zerch

Plyo pushups after a lap sprint is not fun.....

Concentrated effort combined with exhaustion - a sweating blood special.....Snaps it up there, good work Grover on the 60kg C&J