Wednesday 6th August 2008 - The Beautiful Workout (abridged)

Where: Jacobs Ladder

Equipment: Sandbag, Bag of Chains, KB (2x 8, 2x 12, 2x16)

Dedication:

To Bella, may she rest peacefully in the spiritual realm of human wisdom and knowing…The different stages represent the word "beautiful" which is Damon’s grandmothers name translated in Italian. Bella passed away this week. The themes of the workout are written in different languages, Italian, and French …

Warm up:
Sand bag relay, if your not moving, sand bag to hover relay
X3 back to back
Paul, Rod and Cam (Bag of Chains 30kg), Damon and Stef (Heavy Bag 40kg)

Beau:
Sand bag clean, press x15 +
Bear crawl (free) up cliff st for time, fast +
Run back down +
KB Man Makers x 15
X3 non stop

Hermoso:
1 x Jacobs fast +
Lunge up cliff st +
Run down mount and then up mount st
X3 non stop

Sunday 6th April - The Beautiful Workout

Where: Jacobs Ladder

When: Sunday 6th April 7:30AM

Equipment: Sandbag, Light DB (x3), KB (1x16, 1x20, 1x24), towel

Dedication:

To Bella, may she rest peacefully in the spiritual realm of human wisdom and knowing…The different stages represent the word "beautiful" which is Damon’s grandmothers name in Italian. Bella passed away this week. The themes of the workout are written in different languages, Italian, English, Spanish French and Greek…

Beautiful warm up:

Sand bag relay, if your not moving, sand bag to hover relay
X3 back to back

Bellisima:

New KB complex:

-Single arm swings x10 each arm
-Squat press x10
-Deck squat x 10
-Over head towel swings x10 each direction
-Hand to Hand bentover swing – in the bottom half of the goodmorning position, swing KB. X10 each arm
-KB single arm snatches x10 each arm
-KB Two hand anyhow Windmills x 10 each arm
-KB single arm power clean and jerk x10 each arm
-Halo x10 each direction
-Hindu push ups x10
-1 x ladder sprint

Hermoso:

1 x Jacobs fast +
Lunge up cliff st +
Run down mount and then up mount st
X2 non stop

Beau:

Sand bag clean, press x15 +
Bear crawl (free) up cliff st for time, fast +
Run back down +
Man Makers x 15
X2 non stop

Omorfi:

Finish off with Kokoda run for time