" TOSSIN TUESDAY'S "

Today's workout is going to make you either love skipping or HATE it !!!

Part 1 :

- Bar Bell bent over rows ( 95, or as tolerated )
- K.B Curl presses
- 50 Double Unders

3 Rounds (time)

Part 2 :

- Back EXT

- Plate raises ( 10 / 35 )

- 50 Double Unders.

3 Rounds

30-20-10

" FRAN "

This is a crazy workout, and a very popular X-FIT one too.

3 Rounds for time. 21 - 15 - 9 of reps

- Thruster ( 45/95 lbs )

- Pull-Ups

As it says, 3 rounds, 21/15/9

post and record.

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

SUNDAY W.O.D.

Today's work-out will be a spilt one.

PART 1 :

- SHRUGS ( 21 )

- D.B DEADLIFTS ( 21 )

- BOX JUMPS ( 21 )

- PUSH-UPS ( 21 )

- UP-RIGHTS ( 21 )

THEN REPEAT THE SAME EXERCISES, ONLY REDUCE THE REPS TO 15, THEN ONE MORE ROUND AT REPS OF 5.

Then, either later on or prior to this workout complete the PART 2 :

HILL, OR VERTICAL TRAINING. Don't be consumed by the distance on this portion, be more concerned about the time limit.....30 MINUTES.

RALPH........

For Time.....

- 20 Ring push-ups

- 15 reps of a 185/250 Deadlift

- 50 Pull-ups

- 100 Ball slams

- 200 Double Unders.

- 300 Crunches.

- Run 400m with a 25/45 lbs plate.

This work-out is similar to on that has been posted on "CROSS-FIT" several times now, it was named after Lt Andrew Nuttall, from 1 VP, after he was KIA.

REST EASY SIR....

FRIDAY W.O.D.............

NO Time limit.........

- 50 J.P.U

- 50 BURPEES

- 50 CRUNCHES

- 25 J.P.U

- 25 BURPEES

- 25 CRUNCHES

- 15 J.P.U

- 15 BURPEES

- 15 CRUNCHES

- 5 J.P.U

- 5 BURPEES

- 5 CRUNCHES.

AAAHHHHH YAAAAA...

THURSDAY'S W.O.D

THURSDAY'S W.O.D

For time......
You will have to play with the weight on these exercises today...

The sequence goes like this.
30/20/15/10

Using the exercises.....

- Push Press
- Upright row
- B.W Squat

you do the 30, then the 20...and so on, not stop until you hit the 2 rep, mark and record time...

Take a 1 minute break and add 20 pounds on to the exercises you just did...and follow this sequence

15/10/5
Using the same exercises.

THEN.............

Using this sequence....

- Plate raises.
- Box jump
- Jack-knifes.

for these reps....

10/8/6/4/2

Then finish it off with a paced 5 km run...........



UMMMMMMM...ENJOY ?????

TASHA'S TERRIBLE TABATA'S !!!!!

" TASH'S TERRIBLE TABATA'S "

The exercise you love to hate....with a twist.

I recommend using a treadmill for this if possible, as well, you might want the resource of a gym for some of the other exercises too.

On a treadmill, set the incline to a % of 11 - 15, if you're new to this, then go no higher then 11.

You will sprint for 20 seconds at that grade and a speed of 8.0 or higher, sprint for 20, step off for 10, 20/10, 20/10...and so on until you have reached the 2 minute mark......oh there's more.

You will do this "TABATA" drill for 2 minutes, then either move over to a calf machine, or just use your own B.W to improvise, and do calf raises for either 1 minute, or till fatigue, which ever comes first....then back to TABATA'S.....so here is the layout.

- TABATA ( running ) 2 minutes.

- Calf raises ( 1 minute or fatigue )

- TABATA ( running ) 2 minutes.

- Calf raises ( 1 minute or fatigue )

- TABATA ( running ) 2 minutes.

- Calf raises ( 1 minute or fatigue )

" HEAVY D"....( 2 )

That's right suckas, heavy today !!!

3-3-3.

- Squat

- Bench

- Deadlift.

After every deadlift you will perform a "PLANK" for 1 minute.

So, execution....

3 Squats, followed by 3 bench press, and then 3 deadlifts, then a plank.

after the 1 minute plank, take a 1 minute pause. Then carry on again.

5 Rounds, keep track of your time on this one.

And as always , ensure you have a spotter that can support the weight you're throwing around.

OHHHHHHHH WERE NOT DONE YET THOUGH.

FOR TIME :

2.5KM RUN.

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

NOTE :

This pic is of Franco Columbo, a long time Mr O, back in the day and probably one of the few people who could execute the proper deadlift, .......as well he was also known for blowing up hot water heaters ( balloons ) until they exploded, he was also a Boxer at one time too.....Just some U.F.K..

MONDAY W.O.D ( 1 )

Day one of the 45 day challenge people.....
for those playing from home do your best to improvise.

As many rounds in 20 minutes :

- Sled drag ( 50 % of your B.W should be used )
- Clean and press ( 60 / 95 lbs )
- Skip ( 100 rotations )
- med ball slams ( 15 )

REPEAT....... for a 20 minute mark.

Then finish off with some ABS of your choice ( 10 minutes )


ENJOY day 1 suckkkas !

"POWER / CUTS"

45 DAYS OF TORTURE..........AND PLEASURE.

Over the next 45 days, I will be posting a WIDE array of work-outs, all hard, all tough and none that are easy. There are some elements to this program that will differ from what most of your are use to. There will be very few rest days, as in very few days will you encounter that are a complete day off. You will be forced and punished as every day that goes by, and you will love it in the end ! Alot of people get the impression that the heavier you lift the more bulk you will put on, this is not always the case. Using heavy weight, and "FUNCTIONAL MOVEMENTS" you will soon realise that this is not the case.

Using some of "CROSS-FITS" principles, and some of my own tricks, you will quickly see your increase in strength, endurance, and your over all appearance. Don't fret, there will be cardio, trust me, keep in mind I will also be adding suggestions for your diets, and when and what to eat too.

So starting Monday, the challenge begins, you may feel at times, discouraged by the work-outs, sore, and the feeling of not being able to achieve exactly what is listed in the work-outs, however, if your making an effort, that others are not, then you're further ahead of the slob on the couch !!!!!!

FRIDAY W.O.D

Well, what was supposed to be a rest day, has changed, cuz I am sure most people will be taking the weekend off to do anything but rest !!!!

So here is one work-out to make sure you feel it all weekend !!

* with out the bar leaving your hands ( for the set )*

- Bent over rows ( 8 )

- Snatch ( 8 )

- Over head press ( 8 )

- Deadlift ( 8 )

- Upright Row ( 8 )

As many sets as you can do in 25 minutes !!!!!!!!!

between each set take a 30 second break.

Keep in mind that you will be using a weight that will be lighter for some exercises then other and may not be your normal weight load ..........However, this routine is great for helping to develop grip strength. You have to manage to keep a grip, in various positions on the bar....YOUR HANDS DO NOT LEAVE THE BAR UNTIL YOU HAVE COMPLETED A ROUTINE.......

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

Thursday's W.O.D

SHAKE-N-BAKE

Tonight's workout is a mix of Boxing, cardio, and core...

- Bag work, 1 minute.

- Rope, 2 minutes.

- Plank, 1 minute.

30 SEC. BREAK

- Bag work, 2 minutes.

- Rope, 4 minutes.

- Plank, 1.30 minute.

20 SECOND BREAK.

- Bag work, 3 minutes.

- Rope, 6 minutes.

- Plank, 2 minutes.

15 SECOND BREAK.

- Bag work, 4 minutes.

- Rope, 8 minutes.

- Plank, 2.30 minutes.

DONE !!!!!!!!!

For extra variety, throw in some knees, kicks, and elbows when you're doing your bag work. If you are good one the rope, throw in some "DOUBLE UNDERS" or some "CRISS-CROSS" movements to tax the cardio !!!!

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

Terrible Tuesday's !!!

Just as it states, and YES, it will suck.........so worry about it after you're done !

NOTE : make sure you give yourself a good warm-up before starting today's workout.......

- Run 1 km ( in under 8 minutes AT LEAST )

- 100 Squats

- 100 push-ups.

- Pull-ups to fatigue.

- Run 1 km ( in at least 7 minutes )

- 50 Deadlifts ( Weight will vary )

- 50 Inverted Rows.

- 50 K2E

- Run 1 km ( in at least 6 minutes )

- 25 Uprights ( weight will vary )

- 25 Snatch/Curls

- 25 Cross-overs (ABS)

- Run 1 km ( in at least 5 minutes )

If for some reason this isn't enough........THEN YOU DIDN'T DO IT RIGHT !

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

MONDAY W.O.D

For a 20 minute period, no breaks.

- Shrugs ( 50 % of your max )

- Reverse Grip Bench Press ( 75 % max )

- Bar Bell curl/Push Press ( 50 % max )

- Deadlift ( 75 % max )

The reps per exercise will be 8 - 10 reps per.

Do all 4 exercises as stated, then start over , do this for 20 minute, no break, if for SOME reason you require a break, then take the time you gave yourself for a break and add it on to the end of the work-out !!!

NOTE : A trap bar or shrug machine works great for controlled deadlifts too !!!

SATURDAY'S ROUTINE

REST DAY....

As it states....

R.I.P Pte McKay.....

Another loss for the Patricia's.

THURSDAY'S W.O.D...

This work-out is for time, and has a limited break between rounds.

- Squats ( 60% B.W ) 25 reps.

- Reverse Bench Press , 25 reps.

- "MILITARY WALK" 20 m ( 2 reps )

- 100 Bicycles.

This is for 4 rounds, 20 second break between rounds.

MILITARY WALK ....

This is performed with about 60-70% body weight, or max effort.

To perform this move stand at the 20 m line and perform a push press, keep the weight in place, soft bend in the elbows, keep your core tight, and walk to the other end of the 20 m mark, drop the weight, and repeat. This will give you 2 reps...

"KEEP TRAINING, KEEP TRYING & QUIT BICHIN"

MONDAY W.O.D

Read it, Do it, then bitch about it when it's done....it's just that easy !!!!!

5 Rounds ( for time )

- DEADLIFT ( 10 REPS )

- PUSH-PRESS ( 10 REPS )

- MED. BALL SLAMS ( 10 REPS )

- SPRINT 100 M

THEN TAKE A 30 SEC. BREAK.

then carry on with the round again, 5 complete rounds.

Then weight you want to use should be heavy enough to get 10 reps out with a minor struggle, nothing to light DAMMIT !!!

HUA.

Ahhhhhhhhhhhhhh Yaaaaaaaaaaaaaa

FRIDAY.......

FIGHT GONE BAD, V2.0

That's right.............version 2 of a bitch of a work-out.....

3 Rounds, 1 minute break between rounds.

- Plate pull-overs.

- Sprawls.

- Upright Rows.

- Oblique ball tosses.

- Skipping ( 200 rotations )

Then ABS to follow.....

- 25 Jack-Knifes

- 25 Bicycles

- 25 Crunches

- 25 K2E

1 minute break, rinse and repeat, for 3 rounds....

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

THURSDAY'S W.O.D......

5 Rounds.

- Hanging cleans ( bar ) 75 % B.W

- K.B Deadlifts.

- Push Press ( bar ) 45 lbs / 95 lbs

- Muscle-ups.

- Run 400m

NOTE : Round 1 ( 10 reps per ex. ) Round 2 ( 8 reps per ex. )

Round 3 ( 6 reps per ex. ) Round 4 ( 4 res per ex. ) and Round 5 ( 2 reps per ex. )

BERMUDA TRIANGLE.....

FOR TIME ........................

- Jog 1 lap, sprint 100 m, then 50 crunches.

- Jog 2 laps, sprint 100 m , then 40 crunches.

- Jog 3 laps, sprint 100 m , then 30 crunches.

- Jog 3 laps, sprint 100 m, then 20 crunches.

- Jog 2 laps, sprint 100 m, then 10 crunches.

- Jog 1 lap, sprint 100 m.

Tuesday.

REST DAY..............

Please take note of the picture I have attached to this page today.

This pic was taken during the "WOUNDED WARRIOR" Project, it was a "CROSS-FIT" demo. For those people who think "CROSS-FIT" style work-outs are to hard, or for those who are just plain lazy and weak, take note.........all those these brave men, and women are wounded, they are still warriors, and soldiers !!!!!!!!

So, in simple words, SUCK IT UP, DO IT, TRY IT, AND ADOPT IT.......... If these men and women can, then why can't YOU !

"KEEP TRAINING, KEEP TRYING & QUIT BICHIN"

Monday's W.O.D.........

Something easy to start the week off.....

- K.B chest press ( 21 rep )

- Turkish G.U ( 21 per side )

- Run 400 m

* This circuit is done in the following manner

21 rep / 15 rep / 9 rep.......

the run will always stay at 400 m though..

so to make it clear....

21 reps of the ex, then 400 m

then 15 reps of ex, then 400 m

then 9 reps of ex then 400 m.

Pic your own lower AB exercise to do afterwards.....

"KEEP TRAINING, KEEP TRYING & QUIT BICHIN"

"PLAY TIME IN THE PARK"

So, today the T.I.M.A (combat fitness) class, did a great out-door workout.....

- 100 one arm pulls (WOODY'S BANDS)

- 50 K.B swings

- 100 Plate raises

- 50 Ball Squats

- 100 Ring push-ups

- 50 Crunches

- 100 Box jumps

then a 2 km run back to the club.

The crew wrecked this workout today !!!!

And a special hats off to Megan Maitland, just turned 14 and has been training with me (as well as her dad) since she was 13, youngest member of the TACT crew !!!

HUA...