TABATA CIRCUITS

8 Rounds
20sec work, 10sec rest
1min rest between exercises

Circuit 1
-Front Squat
-TRX Pull
-Push Ups
-V sit

Circuit 2
-Kb Swings
-2 hand Kb Snatch
-Kb Push Press

300

25x Pull ups
50x Dead lifts
50x Push ups
50x Squat jumps
25x Pull ups
30x Stair runs or 30x 15m Shuttles
20x Clean and Press
25x Sit ups
25x Pull Ups

For time

TUESDAY SMASH

OLYMPIC LIFT SMASH
10,9,8,7,6,5,4,3,2,1 reps for time
3/4 Body weight
-Bb Thruster
-Bb Power Clean


METCON MASH
20, 16, 12, 8 reps
-Pull Ups
-Kettlebell Cleans*
-Box Jumps
-Kettelbell SDHP
-Kettlebell Snatch*
*(Complete 1/2 total reps per side)

30mins in the 'HOUSE OF PAIN'

8x 2 Hand Kb Snatches
10x Push Ups
10x Kb Swings

30 Rounds in 30 minutes

BOOT CAMP BFA

2km Run
1min max Push Ups
1min max Sit Ups
Max effort Bridge Hold

MAN MAKER

Superset Countdown (9,8,7,6,5,4,3,2,1 reps)
-Renegade Manmaker - 2x 24kg Kettlebell
-Pull Ups

Perform Renegade Manmakers s/s with Pull Ups for 9 reps, then 8 reps , 7 reps etc, right down to 1.

LIFT OFF!

We are now live and good to go. For all the Coogee Crew....... no excuses, spartan training will continue!!!!