5km Fartlek training with Elevation Mask
6 x 400m Intervals (1min rest between)
Wholebody Superset Circuit
10km Ride
5km Run
8 x 300m hill sprints
2km run with 5kg
7km Run
When you have a distinct goal to train for you tend to train better and harder, so with that in mind let me introduce you to our new RAWNRG 500 CLUB.
YOUR challenge throughout 2013 is to earn the 500 CLUB Red Shirt by completing 2 activities in the allocated times.
1: 500 Push Ups = Males: 28mins Females: 45mins
Rules:
Males must do Full push ups. (On hands and feet)
Females can change between full push ups and on the knees.
Full arm extension at the top, lower until shoulders are level with the elbows, body straight.
2: 500 Kettlebell Swings = Males: 20mins @ 16kg Females: 25mins @ 12kg
Rules:
Kettlebell must come up to eye level during the swing.
May perform single and/or two hand swings.
Once you have completed both activities under my supervision you will have earnt your Free RAWNRG 500 CLUB Red Shirt/Singlet.
Cost: $10 per attempt.
Special Prize: A prize will be awarded to the person with the fastest aggregate times throughout 2013.
500 CLUB VIP: If you beat both of my times you will earn the Black 500 CLUB VIP T-shirt.
500 Kettlebell Swings = 17:12mins
500 Push Ups = 25:52mins
It is going to be hard so no apologies for that, as it’s meant to be.
Once you truely push yourself and achieve your goal, you will know that you have earnt it..
So Train Smart, Train Hard and when it’s time GO HARD!!
Good luck
Mick
Copyrite © 2013 RAWNRG
6 x 400m Intervals (100m walk rest between)
12 x 20/40’s
4 x 10 Kettlebell OH Walking Lunge @ 16kg
4 sets 20,15,10,5 Pull Ups
Don’t forget Team our Incentives program starts today. Details below:
Starting in Feb I will be running 2 new incentives as detailed below..
1: The person who attends and participates in the most RAWNRG Group sessions in the period 1 Feb – 1 Jul 2013.
Prize: Nike GPS Sports Watch valued $240 (Choice of colour)
2: The person who introduces the most friends to Saturday Group sessions in the period 1 Feb – 1 Jul 2013.
*Note: They must be a different friend every session..
Prize: $200 gift voucher from Shoes Feet Gear or Lorna Jane.
Updates will be posted monthly so you get to see who is in the running..
Who will be the winner/s???
