Sunday 27th July 2008 - Kensington Primary

Time: 1600

Equipment: 1 KB each, 1 x sledge, 1 x tyre, 1 x 20m rope, 1 x medium sandbag

Warmup
5 x continuous KB sequence: 3 reps/movement, alternate OHS & windmill each set)

eg first round is 3 x snatch, get down, 3 x floor press, get up, 3 x OHS, 3 x swing, switch hands and repeat; second round is 3 x snatch, get down, 3 x floor press, get up, 3 x windmill, 3 x swing, switch hands and repeat etc


Hellfire on the Big Tyre!
Teams of 2 (assuming there will be 6 of us); 3 stations

Station 1: tyre & sledge (flips & sledge swings)
Station 2: 20m rope with 1 end weighted appropriately (whip smash & rope pull)
Station 3: playground & sandbag (pullups & alternate shoulder sb cleans)

Rules:

- station 1 is in control of the timing, when the person at station 1 completes the prescribed tyre flips or sledge swings for that round, everyone stops and switches
- only 1 team member active on a station at a time (ie other team member is resting / 'encouraging' / counting reps
- tyre flip rep scheme is 10-10-10-10-10
- sledge swings rep scheme is 10-20-30-40-50 with a rest after the 30 rep set

if the teams are T1, T2, T3 and the team members are T1a, T1b, T2a, T2b etc then first round looks like: 10 tyre flips by T1a on S1 while T2a on S2 doing whip smash, T3a doing pullups until T1a finished. then T1b 10 tyre flips, T2b whip smash, T3b pullups. then T1a sledge swings, T2a whip smash etc

* effectively 4 rounds at each station before rotating stations
* once all the teams have completed all stations, move to next rep scheme

just f up and i'll explain it on saturday.


flippin and swingin:

Towards the end of the continuous sequence, notice Damon forgets the swings after the OHS and puts the (24kg) bell down between switching hands; also notice Rod's impeccable form on the get-down:

Damon going to town on the tyre:

Sunday 13th July 2008 - Fight Gone Really bad

Time: 8:00AM
Place: Kensington Primary
Equipment: KB (20, 16), Barbell (30kg), Medicine Balls (2kg, 5kg and 10kg), Gymboss timer

Warm up
Medicine ball drill (see description in notes for exercises)
Tabata (20 sec on 10 sec rest for 4 minutes) x 2 with rest in between sets

Kneel to pushup +
V-ups +
Squat throw from chest

then:
Max reps in one minute intervals of

Wall ball sit ups +
KB thrusters +
Wall jumps +
Barbell Push press (30kg) +
Burpees +
Rest
5 rounds (count total reps)

Notes:
Medicine Ball (5kg) Kneel to Pushup
Start Position: Your body will be in an upright position sitting on your knees. Hold 5kg medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall. Upon releasing the ball drop your hands to the floor and immediately complete a push-up

Medicine Ball (2kg) V-Ups
1) Start position: Lie back onto floor with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
3) Return to start position

Medicine Ball (10kg) Squat Throw from Chest
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2.Hold medicine ball at chest level and squat down to a parallel position.
3.Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a real quick squat and jump.

Damon putting a dent in the wall




Rod mid-burpee

Saturday 31st May 2008 - Kensington

Time: 8:30am

Place: Kensington Primary

Equipment: 1 x sled, 1 x tyre, ropes, weight plates for sled, selection of KB (2x16, 2x20, 2x24)

3 Teams of 2

2 man harnessed super-heavy sled sprint
Team tyre flip (alternating 1/1)
Dual rope smash
KB deck squats
Descending team pullup ladder (from 6-1)

1min stations with 30sec transition

5 rounds

setting up:

just desserts:

clown.

Friday 25th April 2008

Place: Kensington Primary School

Time: 4:00PM

Equipment: Tyres (2), Sled with dragging chain (2), KBs (2x16, 2x20, 2x24, 1x28), Slosh Pipes (2), Weight Plates, Heavy Back packs, ropes (2)

Dedication:

Message from Jason on his new blog: If there is one day of the year to go hard in a session, tomorrow's (ANZAC day) the day. No whinging, no whining. Just shut up and go hard. Anything has to be better than running up a skinny little beach on the other side of the world with blokes in cliffs raining hell on you.

Warm up 1:

Slosh Pipe overhead Hold for max time (aim for 7:05)

KB Complex:

10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up Military Press
10 x Cleans (each Hand)
10 x Pushups
10 x one arm rows (each hand)

Workout

Tyre Flip (20) with weighted back pack +

100m OH Slosh Pipe walk (or if compromise is needed Zercher hold) +

Drag Sled (50m forward + 50m backward) @ Body Weight (excluding sled weight) +

4 x 10M KB weighted rope pulls

5 rounds for each

Then when finished to the play ground:

Pull-up breathing ladder: 1-6-1

Saturday 19th April 2008 - Combat Readiness Circuit

Place: Kensington

Time: 4:00PM

Equipment: truck tyres(x2), KB (1x16, 2x20, 2x24,1x28), sleds with chain (x2), weights (6x20, 2x10), ropes (2), sledge hammers

Warm up:
KB Concrete complex

10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

Exercise Session:
1A) 1 arm KB or DB clean & press x 5 each arm

1B) pull ups x 5 reps (weighted if possible)

1C) tyre flip x 3 reps

1D) sled drag forward / backwards x 30M each direction

(NOTE: finish each drag with a hand over hand sled pull until the sled reaches your feet)

Each of us to do 1 round for time to test circuit

Then: Max rounds in 10 minutes (2 at a time)

When not doing circuit and tyres not being used other guys to do sledge hammer work on the tires followed by 30 second hovers

Saturday 15th March 2008 - Kensington

Time: 7:30AM

Where: Kensington Primary School

Equipment: Bar, Weights (6x20, 2x10, 2x5), KB (2x16, 2x20,2x24), sled, DB (12), parallette

Workout
3 groups of exercises / stations to be repeated twice by each person. Each station is 10mins non stop with a constant only 2mins rest in between each 10 min block, in other words there is 60 mins of work and only 10 mins of total rest. In a mild sense you could call this an SMMF.

STATION 1:
Deadlifts at body weight in sand x 10 +
Burpies in sand x 8 +
Pull ups x 8 +
Short up hill sprint
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

STATION 2:
Double Handed KB Thrusters x 15 +
KB swings x 20 +
Parallette Push ups x 25 +
200m sprint
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

STATION 3
Flying Burpies x 25m +
Sprint x 25m +
Heavy sled drags walking with light KB’s above head x 50m +
Man Makers x 8
X 10mins (repeat the above constantly for 10mins)

2 MINS REST

THEN REPEAT ALL OVER AGAIN

3rd March 2008 - Kensington

Where: Kensington Primary

When: 5:00PM

Equipment: Plates (6x20, 2x10), Sled, fat rope, KB (2x 20, 2x24, 1x16), Heavy Sandbag

Warm Up: Heat the Pan
5 pull-ups
10 push-ups
15 squats
10 rounds for time

Workout: Old School Sweating Blood Strength Challenges

11) Harnessed sled bear crawl/push-up combo: Attach harness, weight will be relatively light (20-30kg), bear crawl 25M - 20 push ups - for 200M or 10 minutes

2) 2) Fat Rope with attached Kettlebell Rope Pulling for 10 minutes – attach rope to the kettlebell. Standing with a slight squat, pull the rope hand over hand until the Kettlebell reaches your feet. That equals one rep. Continue for as many reps as possible in a 10 minute time period and record your reps.

3) 3) 20KG Plate relay: take all the 20kg I have and pile them in one spot. Pick one or two at a time, jog them to the end line 15M away, keep going until all the plates are piled at the finish line. Repeat this work for 10 minutes non stop.

4) 4) One Kilometer (3 lap of Kensington) Sand Bag Walk – using a sandbag half of your bodyweight (no need to be perfect but get close to it), you are going to carry the sandbag for 1km without allowing the bag to touch the ground. Hold the bag any way you want In front of body or on the shoulder – push to your max, pick that bag up and haul ass!

Notes:

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

Saturday 29th September 2007 - Kensington Primary

Time: 7:30am
Equipment: 1x10m rope, 1x20m rope, 1xsledge hammer, 1x16kg KB, 1x20kg KB, 1x5kg medicine ball, 1xskipping rope, 1x10kg plate, 1x20kg plate

Preparation
2 laps - light pace
Light stretch

Heat the Pan
5 pull-ups
10 push-ups
15 squats
10 rounds for time
Compare time to this: PG 12:07, DB & RK 12:20

Sear the Meat
20m rope pull @ 20kg
20 10m whip smash
10 squats @ 10kg (holding plate)
10 KB pushups
10 rounds, continuous - rest only while waiting for next station

Cook Through
4 Stations - 1 in each corner of the oval
Sledge Hammer at the sand pit
Kettlebell (1x16kg & 1x20kg)
Skipping Rope
Medicine Ball
1 Round - 5 minutes each station, 1 minute rest in between
This is all about volume, you can do whatever you want with the equipment but the goal is to use it for the whole 5 minutes continuous, similar to the Girevoy competition style challenges that will be worked into more sessions. Some suggestions would be sledge slamming into the sand, KB swings, cleans or snatches, ball slams or high throws. If you ain't spent after this, I will have to question your commitment!

Saturday 1st September 2007 - Kensington Primary

Time and Place
7:30am - Saturday 1st September 2007 - Kensington Primary School
Approximate Total Time 1 hour 15minutes

Equipment
Medicine Ball, Olympic Bar, 90kg weights, 2 x KB, Rings, 2 x Sleds, 1 x 20m rope

Workout Type
Strength Circuit

Workout

Warm-Up Jog and stretch

Workout 1:
(1st person start then next person follow)
1x 300m sprint + 20x Ball Slam + 20x PlyoWall Jump + 20x Atomic Sit up + 20x Ring Dips + 20x Ball Toss + 20x Knees-to-Elbows + 20x KB Push Press + 20x Burpee + 20 Deadlifts + 20x Wall Ball Slams +1x 300m sprint

Estimated time: 19minutes

Rest 4-6 minutes

Workout 2:
(Staggered Start)6x Deadlift @ bodyweight + 6x Fat Bar Pull-up + 6x Ring Push-up + 6x KB Swings 6 Rounds

Estimated time: 18minutes

Rest 4 minutes

Workout 3:
(Two people work on A while the other two work on B, then swap with 2 minute break)

A. 8 x 25 meter sled sprints (heavy), 10 push-ups after each sprint

B. 4x 20m Rope Pull with 20kg tied to it + 20x Sumo High pulls + 4x 20m Rope Pull + 15x Sumo High pulls + 4x 20m Rope Pull + 10x Sumo High pulls

Estimated time: 20minutes

Cool Down and Stretch

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

Saturday 18th August 2007 - Kensington Primary

Time: 4pm
Type: Strength

Warm up and stretch
300m sprints on 2min and 30sec x 5

REST 3MINS

kettlebell Power Snatches x 15 each arm +
Heavy harnessed sled drags x 50m +
16kg kettlebell get ups, 5 each side +
Ball slams in to burpies x 20
X2 (resting 3mins between sets)

REST 3MINS

100m sled drags with 16kg kettlebells in hands (farmer drags)
100m sled drags with 16kg kettlebells in hands (hands straight in air)

120 Sledge swings (shovel, pile driving, door knocks)

Kettlebell breathing ladder 1-10-1

5 x 50m sprints with 5 burpies at end
resting 1minute between sprints

cool down and stretch

Saturday 11th August 2007 - Kensington Primary

Warm Up
2 laps - light pace
Light stretch
1 lap - light pace + bursting (60%) for 10 paces
More stretching

W1 - For Time
5 pull-ups
10 push-ups
15 squats
10 rounds

W2 - Strength & Power
20m rope pull @ 20kg (alternate sides, through legs and over head)
20 10m whip smash
10 squats @ 10kg (holding plate)
10 rounds, continuous - rest only while waiting for next station

W2B - Strength & Power
50m forward sled drag (harness) - heavy

W3 - Speed
25 quick jumps over rope (side to side)
Sprint 50m (25m there + 25m back)
10 punches each side with 3kg dumbells
5 rounds, 2min rest between sets

Cool Down
1 lap - light pace
Light stretch