Archives for October2012


RAWNRG Fitness in the Park Fundraiser

 

In conjunction with my recent post on Facebook to help Tracy raise money for little Vinnie’s operation, I’m asking all our RAWNRG friends and family to join us for a Fitness in the Park Group Training session.For the first session we will limit the numbers to 50 spots and put a challenge out to all other businesses to join in our cause.

Cost is $20 per person but if you wish to make a bigger donation on the day, please feel free.

For more details and to book your spot please contact me:
Mick – 0405 689 377 or message me on FB

Let’s Do This!!

See you there….

Friday Workout

8 x 100m Sled Pull @ 30kg
8 x 50m Single Leg Hop
8 x 40m Acceleration Run with 5m rolling start
8 x 20m Sprint Starts

Monday Workout

8 x 400m Sprints (2min rest between)
100 Pull Ups

Wednesday Workout

6 x 400m Sprints (1min rest between)

6 x 4reps Seated Chest Press 150kg,

2 x 2reps Seated Chest Press @ 170kg, 180kg

8 x 4reps close Grip Pull Down @ 110kg

10 x 20/40’s

Tuesday Workout

5km Run

then

50 Pull Ups

50 Dips

50 Hanging Leg Raises

Friday Workout

5 sets of 4reps Deadlifts @ 120kg, 140kg, 160kg, 170kg, 175kg

5 sets of 2 reps Deadlifts @ 180kg, 185kg, 190kg, 195kg, 200kg

4 x 25 Hanging Leg Raise

4 x 25 BOSU Crunch

4 x 1min Side Plank

Tuesday Workout – Bodyweight

50 x Lying Pull Ups

100 x Janda Push Ups

200 x Hanging Leg Raises

300 x Deep Squats

(Timed)

Monday Workout

1hr Run