THE " SPARTAN "

Well here it is........... GOOD LUCK.

ROUND 1.

- One arm deadlifts

- Farmers carry

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ROUND 2.

- High pull uprights

- Plate rotations.

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ROUND 3.

- Ball slams

- K2E

OK, method........

- Each exercise is 1 minute long, a total of 6 minutes per round.

with a 30 second break between rounds.

Some exercises can be substituted with Kettlbells instead of bars, depending on strength.

* For the FARMERS CARRY , It is a 20 M distance, at the end of the line you will drop and do push-ups till fatigue. Then make your way back down to the other line, push-ups till fatigue again, and so on.....

* SINGLE ARM DEADLIFTS, should be with a barbell, this will help focus on stabilization training too.

This isn't an easy Work-out, keep in mind there is ABS in the end too. Static band training and negative leg raises !!!

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

PS, IT WOULD BE IN YOUR BEST INTEREST TO DO THIS IN PARTNERS, UNLESS YOU WANT TO MEET "PUKIE" PERSONALLY.

G.U.T.S.

Just as it states.........for all those who talk a big talk, shut up and do it, prove me wrong....prove US wrong......THAT IS ALL...

- Skip, 10 minutes

- 10 K.B Push-ups

- 10 K2E

- Skip, 9 minutes

- 9 K.B Push-ups

- 9 K2E

- 8/8/8

And so on in the same pattern, Skip/K.B Push-ups/ K2E ( knees to elbows)

Do all this until you reach 1 minute, 1 rep, 1 rep.

This is all in prep for those who are coming out Thursday.

Part of Thursdays W.O.D is in memory of a very good friend, Cpl Josh Baker, who was recently KIA, this was one of his favorites .....I could never beat him......No matter how hard it was for him, no matter how ill it made him, the harder I pushed the better he had to be, not enough people train like this anymore, to many people talk , not enough action....to many P.O.N.T.I, and not afraid to say it........

R.I.P "BONG WATER"

MONDAY'S W.O.D...............

5 KM RUN

Yup, just a run, no hidden hell, just a good Ole fashioned run.......

THROBBING THURSDAY'S.......

As always.........For time....

- 20 Ring push-ups

- 20 Ring pull-up ( assisted with Swiss ball )

- 20 Burpess

- 50 Double unders

Do this for 3 rounds.

"WEDNESDAY W.O.D"....

Rep & Time..

Deadlifts, Clean & Press, and Shrugs...

Do 1 rep of each exercise, then take a 1 minute break, then do 2 reps, then a 2 minute break, 3 &3, 4&4..and so on until you have hit your max reps.

Keep in mind the weight should be 70 - 80 % of your max.

Monday....

"DIE-MON"

Today's W.O.D will kick you into high gear for the week ahead !!!!

And hopefully will make you taste your breakfast from Saturday !!!!

- Row. or Bike for 2 minutes ( 80% effort )

- Single arm bench ( weight for 100 reps )

- Inverted row x 100 reps

- G.H.R ( Glute Ham Raises ) x 20, use a partner......

- Row, or Bike for 2 minutes ( 80% effort )

Then 5 minutes of static ab/resistance trg.......

Sunday. W.O.D

"HOUSE OF D"

For 5 rounds.......

A complete round consists of .....

- 25 Lunges

- 25 Dips

- 25 Burpess

- 25 Kettle Bell swings

- 100 reps (skipping)

- 400 M run.

Post times after all 5 rounds.

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

Wednesday.

Today's W.O.D.

Tonight's work-out is a combination of running and some of the "FIDDY"......

- 1 KM Run

- 50 Pull-ups

- 50 Squats

- 50 Back ext

- 1 KM Run

- 50 K.B Swings

- 50 Med ball toss

- 50 Box jump

- 1 KM Run.

COMBAT FIT, CLASS ( Brockville )

* Tonight's work-out for the club will be a "Roulette" work-out.

which ever once is drawn is the one we do. *

Tuesday's W.O.D

"CORE WH*RE"

The title pretty much sums it up..

This work-out incorporates core, cardio and a little plyo.

ROUND 1

- Plank - 1 min

- Skip - 1 min

- Single leg squat & jump ( 3 per leg )

ROUND 2

- Plank - 2 min

- Skip - 2 min

- Single leg squat & jump ( 6 per leg )

ROUND 3

- Plank - 3 min

- Skip - 3 min

- Single leg squat & jump ( 9 per leg )

mark and post time.......

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN"

MONDAY'S W.O.D....

For Time !!!!

- Rope Climb - 20 M

- Run 1 lap

- Rope Climb - 20 M

- Run 2 lap

- Rope Climb - 20 M

- Run 3 laps

- Rope Climb - 20 M

- Run 2 laps

- Rope Climb - 20 M

- Run 1 lap.

REST DAY.........

REST DAY.......

And if anyone watched the UFC lastnight, some people more then other need a rest ( SILVA )

SATURDAY'S W.O.D...

Today's W.O.D is taking place in Brockville for the Combat Fitness class.......

1 Min rounds....

- Sledge drill

- Tire toss

- Rope drag ( tire )

- Shuttle run

- Mountain Climbers

- Crunches / Bicycles

- 1 MINUTE BREAK

then repeat !!!!!!!!!!!!!!

prior to and after this W.O.D , there will be a run.

as well. time permitting, there will be a "ROPE & CORE" right after !!!!!

FREAKY FRIDAY

FREAKY FRIDAY...........

Today's workout is a split workout...

MORNING.

For 5 rounds.

- Dead lift ( 155 ) - 15 reps

- Cleans ( 155 ) - 9 reps

- Uprights ( 155 ) - 6 reps

Post times as per.

EVENING..

In rounds ( 5 minutes per )

- Tire toss ( up hill )

- Weighted Lunges ( up hill )

- Rope Rolls ( 125 ft )

- Tire drag ( up hill )( 20 ft rope )

- Sled Drag ( up hill, TBC )

- 4 minutes per exercise with a 1 minute break.

* AS MUCH AS THIS MAY SOUND HARD ......YA, YOU'RE F*CKING RIGHT IT WILL BE *

MONDAY.......

TODAY'S W.O.D.....

FOR TIME !!!!!!

-WEIGHTED PULL-UP X 1

- CLEAN & PRESS X 10

* Carry on these exercises in the same sequence , keep increasing by 1 for the pull-ups, and decrease by 1 for the C&P. until your at 10/1.

For C&P use 30, 45, or 60- lbs dumbells.