20 July 2012

Barbell Circuit
10 x sumo high pull/squat & press/snatch/bentover row/squat jumps/push press/squats
Row 500m or cycle 2 minutes
Complete 5 rounds
Then
10 x sled/prowler pushes of 25m

23 July 2012

Sled drags 4 x 25m then sled pushes 4 x 25m
Row 500m then cycle 2 mins hard
Kettlebell swings x 15 + KB high pulls x 15 + KB thrusters x 15
Skipping 2 mins then boxing 2 mins
Complete 3 rounds

30 July 2012

Power circuit:
Power clean & split jerk
Sumo barbell high pull
Band box squat
Push press
Barbell lunge jumps
500m row

Complete 5 reps of each exercise and row without stopping
Complete 5 rounds with 1 min between rounds

3 August 2012

Conditioning Circuit:
Cycle erg 5 mins @ 100 rpm
Row 1000m @ <2:00/500m pace
Skipping 2 mins
Sled push 25m out&back x 3
Boxing 2 mins

Complete 3 rounds continuously