Saturday 21st June 2008 - Port Beach

Time: 8:30am

Equipment: 2 x sets of parallettes (DB & RK), 1 x 24kg KB (DB), 3 x 20kg KB (DB & RK), 3 x 16kg KB (PG & SS), 1 x 12kg KB (SS), 1 x 8kg KB (PG), 4 x SB (DB & SS)

Warmup
Med ball touch or tennis ball full contact grid-iron

Our Home is Hurt by Sea 2
10 x Sprawls
10 x Hindu pushups
10 x KB snatches
10 x lateral jump over parallettes
10 x KB deck squats
10 x SB bridge & throw

Max rounds in 30 minutes

Saturday 7th June 2008

Place: Port Beach (South Car Park end )

Time: 8:00AM

Equipment: KB (3x16kg, 2x20, 2x24, 1x28), Medicine Ball (10kg), Truck Tyre

Warm up

Medicine Ball Rugby or Medicine Ball throws

Boot Camp

20 x truck tyre flips +
20 x KB “I pity the fool” with KB press up +
20 x KB (16kg) Cheerleaders (two handed KB thrusters with jump) +
Sprint 200M up the beach – Walk back (this is your rest)

5 rounds (if waiting for tyre flips at the each round– then add round the world KB towel swings)

"IPTF" with press - Swing + Step (while bell is overhead) + Bell Down + KB Push up = 1 round

Optional

Winter Ocean Swim

Notes:

Stef ready for a mo-down

Saturday 12th January 2008

Place: Port Beach Fremantle

Time: 7:15AM

Equipment:

Medicine Ball, Sandbags, KB (2x12kg, 2 x 16kg, 1x24kg, 2x20kg, 1x28kg, 1x36kg)

Warm up with Medicine Ball rugby

Then:

5x Sandbag Push Press +
8x Heavy KB Clean and Jerk +
5x KB Man Makers +
10x Ball Slams +
5 x burpies

Five sets

Then: KB Bear Crawl relay

Team Member 1: 15m Reverse Bear Crawl + 15m KB Bear Crawl – tag TM2 to do carry run

Team Member 2: 100m Sandbag (OH, Zerch, Bear Hold) Carry – Drop, Run Back tag to do bear crawl

Complete until four rounds complete

Then: Heavy KB Breathing Ladder for Max Reps