Archive for April, 2009
Monday
With ANZAC Day approaching this hero workout is to remember our service men and women who have served overseas or who are still serving overseas and those who made the ultimate sacrifice for their country and their mates.
“Luke”
In Memory of Luke Worsley.
Five Rounds for time of:
9 HSPU
15 Ring Dips
21 Thrusters 40kg
Run 200m
Private Luke Worsley, was serving with Special Operations Task Group in Oruzgan Province in southern Afghanistan on Thursday, 23 November 2007 when he was killed by small arms fire while participating in a planned and deliberate attack by our forces against Taliban leaders.
Workout Courtesy of CFX
Saturday
Sir Winston Churchill
Rest Day
Practice your handstands!
“You ask, what is our aim? I can answer in one word. It is Victory.”
Sir Winston Churchill
Friday
“DT”
Five rounds for time of:
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kg Push jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Scale weight as required, experiment in your warmup and use a weight you can do 12 deadlifts for straight, once. If you choose a weight below 70kg and you can do more than the first round unbroken it’s too light.
Thursday
5 rounds for time
5 Deadlifts 100kg
10 Burpees
Scale weight to 5 rep max if you can’t do 100kg.
Wednesday
For time
Row 500m
21 pull ups
Row 500m
18 pull ups
Row 500m
15 pull ups
Row 500m
12 pull ups
Row 500m
9 pullups
Row 500m
6 pull ups
Tuesday
Rest Day
Monday
Nancy
Five rounds for time of:
400 meter run
20 kg Overhead squat, 15 reps
scale weight as required
Sunday
150 burpees for time
