Fighting Fit

03/01/2013

02/01/2013

15 MIN RUN / HANG CLEAN / SIT UP

In 15 min complete as many possible rounds and meters / reps as possible to score max points following the exercises

700m Treadmill or Row
10 Barbell Hang Cleans
13 Butterfly Sit Ups

For every 100m completed you score 1 point. For every rep completed you score 1 point. One full round equals 30 points

Hang Cleans - Using Barbell, Weight - Female 30kg, Male 50kg
Hang Barbell, arms straight then clean the BB up to the racked position ( chest height ) .Stand upright before returning the BB back to the hang position. If using lighter weight - Female 20kg, male 40kg, you will need to do 20 reps and 2 reps will equal 1 point, not two

Butterfly Sit Ups - Soles of shoes kept together. Hands touching the floor above your head

02/01/2013

BURPEE BLAST 8 MIN BURPEES

Complete as many as possible in 2 min of wall tap burpee ( 15cm height jump on wall )

1 min rest

2 min Box jump burpee ( 30cm box )

1 min rest

2 min over Barbell burpee ( 15cm )

1 min rest

2 min standard burpee

02/01/2013

KETTLEBELL 30's

2 min work, 1 min rest
3 min work, 1 min rest
4 min work, 1 min rest
5 min work and done

KB Walking lunges ( Hold at chest height ) 30 reps. Female 16kg, Male 24 kg

30 KB Swing Walks ( Holding KB with two hands ) 50cm min step

30 KB Squats - KB at chest height

30 Push ups - Females on knees

Start back at the start after each time of minutes worked. Each rep equals 1 point.

Go hard !

02/01/2013

7 MINUTES OF 7 -7 - 7

Complete the circuit as many times as you can in 7 min.

7 x Kettlebell swings. Female 16kg KB, Male 20kg KB

7 Reverse Burpees ( Sit up position to standing position with weight behind head ) Female 10kg, Male 15kg

7 Box Jump Overs ( Jump up onto box, then down to other side ) Female 18inch, Male 24 inch

Each rep equals 1 point.

Good luck and enjoy !