Steve,
Just a quick note to say how much your professionalism, passion and commitment has now inspired me to be the very best I can be. Thank you. Although I’ve always had interest in training and good nutrition, you have now taken my desire to reach my maximum potential in both areas to a level I could not have imagined.
Three rounds for time of:
5 Clean and Jerk 80kg (50kg)
Run 600m
Post time to comments.
Friday 190310
Posted on March 19, 2010 by admin.
As many rounds as possible in 20 minutes of:
5 HSPU
10 KTE
15 Box jumps
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Happy 20th Birthday George K
Thursday 180310
Posted on March 18, 2010 by admin.
Rest Day
At CFX
“Helen”
Three Rounds
Run 400m
21 KB Swings 24kg
12 Pull Ups
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Wednesday 170310
Posted on March 17, 2010 by admin.
21 – 15 – 9 For time:
Pull ups
OHS 50kg (30kg)
50 Double unders
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Check it out, Commando Steve SHM
Tuesday 160310
Posted on March 16, 2010 by admin.
For time:
5 Muscle ups
15 Back squats 45kg (30kg)
10 Muscle ups
10 Back squats 45kg (30kg)
15 Muscle ups
5 Back squat 45kg (30kg)
10 Muscle ups
10 Back squat 45kg (30kg)
5 Muscle ups
15 Back squat 45kg (30kg)
Post time to comments.
Monday 150310
Posted on March 15, 2010 by admin.
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
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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
