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WorkOut of The Day 26/06/2009 |
| June 29th, 2009 under Uncategorized. [ Comments: none ]
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On the Minute, every Minute do 5 Burpee’s.
For the remainder of that minute do as many Thrusters (42.5kg) as you can.
Repeat this for the second, third, fourth minute etc.
The target is to do 100 Thrusters in total, in as few rounds as possible.
Helen O: 15 Rounds (20kg Bar, changed to 5kg Db’s Round 7)
El Simmonds: 15 Rounds (30kg Bar)
Sharon Cox: 19 Rounds (15kg Bar)
Lou Francis: 18 Rounds (20kg Bar, changed to 5kg Db’s Round 15)
Charley H: 16 Rounds (20kg Bar, changed to 5kg Db’s Round 4)
Ryan Clarke: 27 Rounds (35kg Bar)
Pete Jones: 28 Rounds (35kg Bar)
Chris Lawley: 29 Rounds (35kg Bar)
Lou Taylor: 19 Rounds (15kg Bar)
Al Francis: 26 Rounds (30kg Bar)
Karen Simmonds: 23 Rounds (25kg Bar)
Joe Pearson: 18 Rounds (30kg Bar)
Colin Pearson: 20 Rounds (5kg Db’s)
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WorkOut of The Day 24/06/2009 |
| June 25th, 2009 under Uncategorized. [ Comments: none ]
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For Time:
800m Run
50 Wall Ball (10/5kg Med Ball)
10 Ball Slams
200m Over Head Walk (20/15kg Bar)
800m Run
30 Wall Ball
30 Ball Slams
200m Med Ball Cradle Carry
800m Run
10 Wall Ball
50 Ball Slams
200m Med Ball Over Head Walk & Med Ball Cradle Carry
Steve Lloyd: 24:02 (10kg Ball, 20kg Bar)
Carrie Turner: 34:00 (5kg Ball, 15kg Bar)
Lisa Marshall: 32:46 (5kg Ball, 20kg Bar)
Terry Francis: 25:34 (5kg Ball, 15kg Bar)
Chris Lawley: 26:22 (10kg Ball, 20kg Bar)
Mike Woodward: 27:13 (10kg Ball, 20kg Bar)
Ryan Clarke: 26:42 (10kg Ball, 20kg Bar)
Al Francis: 25:52 (10kg Ball)
Karen Simmonds: 26:22 (10kg Ball, 20kg Bar)
Matt Harris: 32:36 (10kg Ball, 20kg Bar)
Caz Glass: 33:39 (5kg Ball, 20kg Bar)
Sarah Biggs: 35:59 (5kg Ball, 15kg Bar)
Gav Barnett: 24:31 (10kg Ball, 20kg Bar)
Julie Bowling: 26:13(10kg Ball, 20kg Bar)
Paul Kealey: 25:23 (10kg Ball, 20kg Bar)
Jodie Lucas: 29:02 (5kg Ball, 20kg Bar)
Andy Price: 25:05 (10kg Ball, 20kg Bar)
Lou Taylor: 28:11 (5kg Ball, 15kg Bar)
Liz Danks: 24:38 (10kg Ball, 20kg Bar)
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WorkOut of The Day 22/06/2009 |
| June 22nd, 2009 under Uncategorized. [ Comments: none ]
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Max Rounds in 20 mins of:
5 x HSPU (sub 5 Handstands)
10 x Chest Press 60kg Bar (sub Db’s)
15 x Push Press 42.5kg Bar (sub Db’s)
20 x Dips (sub Ring Press-ups)
Pete Jones: 3 Rounds + 1 Chest Press (17.5kg Db CP, 42.5kg Bar PP)
Dave Atherton: 2 Rounds + 5 Push Press (20kg Db CP, 42.5kg Bar PP)
Lou Taylor: Rounds + 7 Inc Press-ups (7.5kg Db CP, 20kg Bar PP)
Viki Bayliss: 5 Rounds + 1 Plank (2.5kg Db CP, 5kg Bar PP)
Dave Bayliss: 3 Rounds + 9 Chest Press (12.5kg Db CP, 30kg Bar PP)
Helen O: 4 Rounds + 6 Push Press (7.5kg Db CP, 20kg Bar PP)
Mike Woodward: 3 Rounds + 2 HSPU (30kg Bar CP, 30kg Bar PP)
Pete Oliver: 3 Rounds + 5 Ring Press-ups (7.5kg Db CP, 20kg Bar PP)
Chris Lawley: 3 Rounds + 8 Push Press (17.5kg Db CP, 42.5kg Bar PP)
Joe Pearson: 3 Rounds + 4 Chest Press (12.5kg Db CP, 30kg Bar PP)
Charley H: 4 Rounds (5kg Db CP, 20kg Bar PP)
Sue Phillips: 4 Rounds + 5 Press-ups (Press-ups, 15kg Bar PP)
Sarah Biggs: 4 Rounds + 10 Inc Press-ups (Press-ups, 2.5kg Bar PP)
Karen Simmonds: 3 Rounds + 1 Handstand (35kg Bar CP, 30kg Bar PP)
Julie Bowling: 4 Rounds + 5 HSPU (7.5kg Db CP, 25kg Bar PP)
Liz Danks: 4 Rounds + 3 Push Press (8kg Kb CP, 25kg Bar PP)
Al Francis: 3 Rounds + 8 Dips (30kg Bar CP, 30kg Bar PP)
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WorkOut of The Day 19/06/2009 |
| June 19th, 2009 under Uncategorized. [ Comments: none ]
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For Time:
50 Wall Ball (5/10kg)
50 Pull-ups
35 Wall Ball
35 Pull-ups
20 Wall Ball
20 Pull-ups
Chris Lawley: 20:44 (10kg, 10ft)
Karen Simmonds: 22:30 (10kg, 8ft)
Jack Brierley: 15:09 (10kg, 10ft)
Steve Lloyd: 15:49 (10kg, 10ft)
Joe Pearson: 18:49 (10kg, 10ft)
Pete Jones: 22:17 (10kg, 10ft)
Carrie Turner: 26:24 (5kg, 8ft, Green band)
Lou Francis: 27:05 (5kg, 10ft)
Sharon Cox: 27:27 (5kg, 10ft, Blue Band)
Ryan Clarke: 20:22 (10kg, 10ft)
Lou Taylor: 20:35 (5kg, 8ft, Rings)
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WorkOut of The Day 17/06/2009 |
| June 19th, 2009 under Uncategorized. [ Comments: none ]
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6 x 3 minute Rounds, each round is a continuous cycle of:
6 Med Ball Cleans (10 or 5kg)
9 Press-ups
12 Squats
Take 1 minute rest between rounds.
Score is number of cycles completed for all six, 3 minute rounds.
Lou Francis: 23 Rounds
Dave Bayliss: 16 Rounds
Alex Bayliss: 18 Rounds
Dan Bayliss: 19 Rounds
Terry Francis: 16 Rounds
Charley H: 17 Rounds
Ryan Clarke: 17 Rounds
Sarah Biggs: 12 Rounds
Sue Philipps: 13 Rounds
Chris Lawley: 23 Rounds
Karen Simmonds: 21 Rounds
Lisa Marshall: 18 Rounds
Julie Bowling: 20 Rounds
Andy Price: 20 Rounds
Gav Barnett: 17 Rounds
Jodie Lucas: 18 Rounds
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WorkOut of The Day 15/06/2009 |
| June 15th, 2009 under Uncategorized. [ Comments: none ]
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For Time:
30 Walking Lunges, 21 Pull-ups, 21 Sit-ups
30 Walking Lunges, 18 Pull-ups, 18 Sit-ups
30 Walking Lunges, 15 Pull-ups, 15 Sit-ups
30 Walking Lunges, 12 Pull-ups, 12 Sit-ups
30 Walking Lunges, 9 Pull-ups, 9 Sit-ups
30 Walking Lunges, 6 Pull-ups, 6 Sit-ups
Dave Bayliss: 21:50 (Blue Band)
Viki Bayliss: 23:01 (Green Band)
Chris Pain: 14:08
Helen O: 19:50 (Blue Band)
Chris Lawley: 17:30
Ryan Clarke: 16:07
Mike WoodWard: 22:05 (Green Band)
Karen Simmonds: 16:56
Lisa Marshall: 19:45 (Green Band)
Daffyd Miller: 18:55 (Rig Row)
Caz Glass: 24:56 (Green Band)
Matt Harris: 19:44 (Blue Band)
Sarah Biggs: 21:59 (Rig Row)
Pete Jones: 20:13
Charley H: 21:01 (Green Band)
Julie Bowling: 18:54
Steve Lloyd: 13:29
Carrie Turner: 28:25
Paul Kealey: 14:01
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WorkOut of The Day 13/06/2009 |
| June 13th, 2009 under Uncategorized. [ Comments: none ]
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Max Rounds in 20 mins of:
52.5kg Hang Clean x 21 Reps
Ring dips x 12 Reps
Sit-ups x 21 Rps
Karen Simmonds: 3 Rounds + 15 Cleans (35kg, Ring Press-ups)
Dave Atherton: 3 Rounds + 11 Cleans (52.5kg)
Jodie Lucas: 4 Rounds (20kg, Ring Press-ups)
Ryan Clarke: 3 Rounds + 11 Cleans (52.5kg)
Chris Lawley: 3 Rounds + 12 Cleans (50kg)
Pete Jones: 3 Rounds + 1 Clean (52.5kg)
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WorkOut of The Day 12/06/2009 |
| June 13th, 2009 under Uncategorized. [ Comments: none ]
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TABATA INTERVALS
Do exercise 1 for 20 seconds, then take 10 seconds rest. Do a total of 8 sets.
Then repeat for Exercise 2, 3,4 & 5.
Your score is the lowest number of reps on any of the sets.
1/ Box Jumps
2/ Press-ups
3/ 5kg Med Ball Slams
4/ Sit-ups
5/ Handstand Hold (no need to score this one)
Lou Francis: 7/9/10/9
Lisa Marshall: 8/7/10/9
El Simmonds: 13/10/15/11
Helen O: 7/7/10/9
Ryan Clarke: 11/8/15/8
Karen Simmonds: 14/7/14/14
Al Francis: 17/8/11/10
Pete Jones: 13/8/15/10
Joe Pearson: 12/10/16/10
Steve lloyd: 12/12/15/9
Julie Bowling: 10/11/15/11
Carrie Turner: 5/8/7/8
Liz Danks: 13 (sub 16kg Kb SDLHP)/10/14/13
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WorkOut of The Day 10/06/2009 |
| June 10th, 2009 under Uncategorized. [ Comments: none ]
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‘CINDY’
Max Rounds in 20 mins of:
5 Pull-ups
10 Press-ups
15 Squats
Dave Bayliss: 11 Rounds (Blue Band)
Charley H: 8 Rounds (Trx)
Alex Bayliss: 15 Rounds (Ring Rows)
Dan Bayliss: 16 Rounds (Ring Rows)
Sarah Biggs: 11 Rounds (Ring Rows)
Matt Harris: 11 Rounds (Blue Band)
Karen Simmonds: 19 Rounds
Lisa Marshall: 17 Rounds (Green Band)
Caz Glass: 11 Rounds (Green Band)
Liz Danks: 11 Rounds (15 Ghd’s)
Julie Bowling: 17 Rounds
Jodie Lucas: 16 Rounds (Green Band)
Lou Taylor: 11 Rounds (ring Row, 15 Push Press)
Gav Barnett: 16 Rounds (Blue Band)
‘MARY’
Max Rounds in 20 mins of:
5 HandStand Press-Ups
10 Pistols (alternating)
15 Pull-ups
Lou Francis: 7 Rounds
Chris Lawley: 7 Rounds
Ryan Clarke: 7 Rounds
Al Francis: 7 Rounds
Paul Kealey: 8 Rounds
Chris Pain: 10 Rounds (Blue Band)
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WorkOut of The Day 09/06/2009 |
| June 10th, 2009 under Uncategorized. [ Comments: none ]
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‘ERIN’
5 rounds For Time of:
17.5kg Dumbell Split Clean x 15 Reps
Pull-ups x 21 Reps
Dave Atherton: 32:58 (17.5kg Db’s)
Steve Lloyd: 22:22 (15kg Db’s)
Helen O: 17:56 (7.5kg Db’s, Green Band)
Carrie Turner: 34:13 (5kg Db’s, Green Band)
Kate Till: 40:36 (20kg Bar, Blue Band)
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