THURSDAY, JULY 29
For time:
600m sprint
40 kettlebell swings
400m sprint
30 kettlebell swings
200m sprint
20 kettlebell swings
Post time and load to comments.
WEDNESDAY, JULY 28
Three rounds for time of:
10x deadlifts
15 pull ups
20 box jumps
Post time, load and box height to comments.
TUESDAY, JULY 27
Four rounds for time of:
400m sprint
20 kettlebell snatches
Post time and load to comments.
MONDAY, JULY 26
Perform as many rounds as possible in eigtht minutes of:
6 push presses
8 air squats
Post number of rounds completed and load to comments.
FRIDAY, JULY 24
Five rounds for time of:
10 pull ups
10 push ups
10 kettlebell swings
Post time and load to comments.
THURSDAY, JULY 22
In nine minutes:
Tabata air squats
Tabata sit ups
For twenty seconds do as many reps of the assigned exercise as you can, then rest 10 seconds. Repeat this for a total of 8 intervals. Rest one minute then continue the next exercise.
The score is the least number of reps for any of the eight intervals. Add the [...]
WEDNESDAY, JULY 21
For time:
21-15-9
Front squats
Burpees
Post time and load to comments.
TUESDAY, JULY 20
For time:
Three rounds of:
200m sprint
7 cleans
15 push ups
Post time and load to comments.
SUNDAY, JULY 18
Perform as many rounds as possible in eigth minutes of:
7 sumo deadlift high pulls
10 walking lunges
15 Sit ups
Post number of rounds completed and load to comments.
INSTRUCTOR TRAINING PROGRAMM (ITP)
Surprise-Workout.
Be prepared for the unknown and the unknowable, blood, sweat and tears.
Session 3, Saturday, 17.07.2010
Designed by Tom
