Archives for Endurance


Monday Workout

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

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

Friday Workout – Kettlebells

20 x Snatches @ 2 x 16kg

20 x Crunches @ 2 x 16kg

20 x Single Leg Deadlift @ 24kg

20 x Floor Press/Fly @ 2 x 16kg

20 x Turkish Get Up @ 24kg

20 x Deep Front Squats @ 2 x 16kg

400m Run

( 5 times through)

Thursday Workout

8 x 4 Deadlift @ 160kg + 15 DB Shoulder Press @ 22kg
6 x 15 Rear Shoulder Fly @ 10kg + 15 Bicep Curl @ 30kg
4 x Max Push Ups
4 x Max BOSU Crunch

Monday Workout – Circuit

15 x Pull Up
15 x DB Incline Bench Press @ 24kg
15 x Crunch @ 15kg
15 x Kettlebell Swing @ 20kg
15 x Deadball Slam @ 10kg
15 x Torsonator Power drive @ 30kg
(5 times through)

then

20 x Pushup
20 x Lying Pull Up
20 x Deadball Slam @ 10kg
(4 times through)

Wednesday Workout – Endurance

KB Swings + Turkish Get Up @ 24kg, 20reps,18,16,14,12,10,9,8,7,6,5,4,3,2,1rep
 
5min Rest
 
6 x 50 Medball Slams @ 5kg + 400m run
(Timed)

Monday Workout – Endurance Circuit

20 x Shoulder Press
20 x Bicep Curls
20 x Deadball Slam
(5 times through)

20 x Pull Ups
20 x Push Ups
20 x Deadball Slam

(5 times through)
20 x Torsonator Power Twist
20 x Torsonator Single arm Snatch
(3 times through)