COOGEE KETTLEBELL GROUP TRAINING

What a tough week of training team. Great effort to you all.

This week seen a mix of some tough and gruelling sessions. Here is the week that was,

MONDAY

4 Rounds

20 Burpee

20 Swings

Run 200m

Ascending Circuit Set

Clean to lunge

SSHP

T bar push ups

Body rows

WEDNESDAY

Clovelly Hit Out

FRIDAY

*Metcon Circuit - 3 Rounds

20 Swings

20 Cleans

20 SSHP

Snatch

Sand run 20m

T bar push up

*Reps 5,6,7,8,9,10

KING KONG

It was a massive week for the MOVEMENT EFFECTS COOGEE GROUP this week and rightfully we have named it King Kong.

Here is the weeks training overview,

MONDAY - SOFT SAND KETTLEBELL SESSION

20 Snatch

20 Push ups

20 Swings

20 Single arm high pulls

20 Clean & press

20 Squat jumps

Run 200m

* As many rounds in 30mins

WEDNESDAY - SOFT SAND CARDIO CRUSHER

Soft sand endurance intervals

2x 1.6km

2x 1.2km

2x 800m

2x 600m

2x 400m

2x 200m

8x100m

FRIDAY - 50's

50 reps of the following

Swings

Clean & Press

Burpees

Body rows

Push ups

Piston row

Clean to front squat

Swings

Run 3km

MONSTER

Here is a session that me and the boys hit up today. Try it all in one session if you dare!

100x Pull ups - for time

30x 60kg Clean and push jerk - for time

3, 3, 3, 3, 3, 3 125kg Deadlift

10x 50kg Kb Sumo deadlift high pull

10x Burpee

*5 rounds for time

All I can say is it was brutal..........

COOGEE KETTLEBELL GROUP TRAINING

SPARTAN WARRIORS AND THE WEEK THAT WAS!!!!

Team, what a great week of training, massive effort all around. A special mention to our fellow spartan Vik. Brother, you truely represent true functional fitness the Movement Effects way, and you are an inspiration to us all. Keep leading the way!

Here is our week in review

MONDAY

Run 400m

20 Kb swings

20 Front squats

20 Burpees

20 Body rows

20 Push press

20 Swings

*As many rounds in 30mins

WEDNESDAY

Hill and Stair combos

Finisher - 120 Burpees for time

FRIDAY

16 Body Rows

12 Push Ups

20 Squats

*30 rounds on the minute

Finisher - Soft Sand Sprints