Hi there, thank you, thank you, thank you for the wonderful workout prize, really was great to meet the Commando and participate in his training session. We will certainly continue to do these exercises, in a couple of days, when I can walk again!!
Thanks again,
Karen & Rhian Evans
Every 2 minutes on the minute for 20 minutes:
Run 100m Backwards
Run 100m Forwards
If you fall behind complete 10 Mountain Jumpers, then recommence on the Interval.
There will be no 1700 class today.
Commando Steve’s new book on sale now.
Sunday 140310
Posted on March 14, 2010 by admin.
Rest Day
There will be no 1700 class tomorrow.
Saturday 130310
Posted on March 13, 2010 by admin.
“Fight Gone Bad”
3 Rounds of the following:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 9kg ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 35kg (Reps)
3. Box Jump: 51cm box (Reps)
4. Push-press: 35kg (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Friday 120310
Posted on March 12, 2010 by admin.
As many rounds in 20 minutes of:
20 Double unders
2 Muscle ups
10 Push ups
Post rounds to comments.
Lunch Session Today, Cancelled.
Thursday 110310
Posted on March 11, 2010 by admin.
You have 3 attempts at your best 3rm for the following:
Back Squat 3, 3, 3.
Strict Press 3, 3, 3.
Deadlift 3, 3, 3.
Rest as required between sets.
Post results to comments.
Tonight’s skill class: Snatch
Wednesday 100310
Posted on March 10, 2010 by admin.
Rest Day
At CFX
“Modified Linda”
10, 9, 8, , , , , 3, 2, 1 for time of:
Deadlift, 1 1/2 body weight
Ring Dips, body weight
Clean, 3/4 body weight
Post time to comments.
Tomorrow evening’s skill class: Snatch
Tuesday 090310
Posted on March 9, 2010 by admin.
“Daniel Crabtree”
50 Pull Ups
400m run
21 Thrusters 45kg
800m run
21 Thrusters 45kg
400m run
50 Pull ups
Post time to comments.
Monday 080310
Posted on March 8, 2010 by admin.
Three rounds for time of:
3 Hang cleans 70kg (50kg)
3 Front squats 70kg (50kg)
3 Push press 70kg (50kg)
50 Double unders
Post time to comments.
Sunday 070310
Posted on March 7, 2010 by admin.
Seven rounds for time of:
HSPU (Max reps)
15 GHD Sit ups
25 Squats
Rest as required.
Post total time and HSPU for each round.
Saturday 060310
Posted on March 6, 2010 by admin.
Rest Day
At CFX
5 rounds for time of:
Run 400m
50 squats
Post time to comments.
