Thursday, February 9, 2012


Warm Up

50 Double Unders
10 Burpee Broad Jumps

(A) Press 5-5-5

(B) 12min Amrap
7 Goblet Squats 24/16kg
10 Toes to Bar
4 Wall Walk


  1. Only a small group in for the 9:30 so i did my strict press work with Megan & Brian and was very strict on the movement.


    Mobility work first up. A good one for internal rotation on the shoulder that takes 30seconds. Helps with the following movements.

    Played around on the rings today with Iron Cross, Bulgarian Dips, Front & Back Levers.

    Only need a piece of gold each day and today it was provided by Megan in the 9:30 with her first T2B then doubled up with Nicola in the YADP with her first T2B. I'm covered for tomorrow now.

  2. Did this at home.

    Tabata 2 rounds for each pair of alternating exercises

    Squats & Lunges with 10kg vest - maintained 10 reps of each
    Gymnastic holds & Situps - maintained 6 secs & 9 reps
    Box jumps 24" & 1 arm KB swings 10kg - maintained 5 & 8 reps