Friday 29th August

Skipping D/unders 40

jumping lunges 40 (20 each leg)

squats 40

7 rounds to time

Thursday 28th August

Run

4 x 1km intervals

2min rest between each one

Coach James Short

"Yeppoon Half ironman"

25mins off personal best with only 5hrs Crossfit Training per week

Wednesday 27th August

Tabata this

20sec sprint, 10sec recovery

total 4mins for these exercises

1min between each exercise

KB swings

push ups

sit ups

Tuesday 26th August

Pull ups 120

Dips 120

To time

Monday 25th August

KB Swing

40 30 20 10

Box jumps

10 15 20 25

Run 200m

5 rounds to time

Keeping it in the family - Sis Penny

"Go you good thing!"

Tuesday 19th August

Deadlifts

3.3.3.3.3.3.3

Monday 18th August

Run

5km time trial

Sunday 17th August

Rest Day

Turn on the Olympics and watch the Aussie girls kick ass in the triathlon

"Go the girls"

Saturday 16th August

Squats 30 25 20 15 10 5

Sit ups 20 20 20 20 20 20

Push ups 5 10 15 20 25 30

Do one set of each exercise before moving onto next reps

Record total time taken

Friday 15th August

Run

3 x 1km

rest 2min between each

Thursday 14th August

Rest Day

Wednesday 13th August

1min rds of:

box jumps

sit ups

d/unders

kb swings

then 1min rest, repeat 4 times

count number of reps for each minute

Tuesday 12th August

Run

4 x 800m sprints

2min recovery between each one

Monday 11th August

Cindy

5 pull ups

10 push ups

15 squats

ASMRAP in 20mins

Sunday 10th August

Run 5km

time trial

Saturday 9th August

REST DAY

Friday 8th August

"Tabata this"

20sec sprint, 10sec rest

Total 4min rounds for the following exercises

1min rest between each exercise

Squats

Push ups

Sit ups

Burpees

Note: perform each exercise for 20sec as fast as you can, then rest for 10sec, repeat process for 4mins. Then 1min rest, and repeat for next exercise. Your lowest number of reps for each exercise is your score for that exercise.

Thursday 7th August

Rest Day

Wednesday 6th August

"Partner UP"

KB Thrusters 100 / Run 100m

Push ups 100 / Run 100m

Sit ups 100 / Run 100m

(One person runs whilst the other does strength, then swap over after runner returns. Repeat this process unitl reps accumulate and together must total 100, then move onto next exercise)

To time

Tuesday 5th August

Burpees 120

To time

Monday 4th August

Run

6 x 400m sprints

2min recovery between each one

Saturday 2nd August

KB Swings

20.19.18....3.2.1

Push ups

1.2.3....18.19.20

(Do 20 swings, then 1 push up, 19 swings, 2 push ups, etc)

Thursday 31st July

Run

8 x 200m sprints

2min recovery between each one