300, Warriors Workout for the ladies

Pull ups 25 Blue and red band

Deads 30kg

pushups 50reps (15 mens style)

box jumps 50reps

Floor wipers 12kg bar * 50 (left to right = 1 rep)

Single arm clean/press 8kg 50reps

pullups 25 blue+red band

Caitlin = 22.53

Monique 21.50

Next time they are increasing weight on deads by 10kg and go down to orange band with a blue for chins.

Great work and technique tonight!

Thursday Ladies 23/06/11

Mobility drills

Tabata:

Push Ups
Sit Ups
Row
Kb Swings

Military Style

The ladies once again braved the cold this morning  to do a Soldier Fit workout.

Row

rope whips

Weighted Lunge, 16kg 1st 2 rounds, 8kg last round.

Sumo Dead Lift

hanging bar, Knee to Elbow

Halo, @ 12 k 1st 2 rnds, 8kg last

Renegade Man makers 5kg, burpee last rnd

Box jumps 20"

Twice through No Breaks, 30sec each station, high intensity.

3rd time, 1min stations. HIT.

Good effort again to the new attendees and the originals too!

FGB Again on the 9 June 2011

The ladies have been training hard and enjoying the ladies only sessions, working on technique and some strength.

Kettlbells have been there friend of late.

FGB Scores

Catlin      217 (20kg sdhp *2rnds, 16kg *1)

Monique 271 (sdhp 20kg*1, 16kg *2 rnds) 15kg Push Press for all.

Susan    222  (12kg sdhp)  Susans first go at this, smashed the box jumps and did very well for the 1st time.

Girls Going Hard

Caitlin and Amanda smashed a workout in the freezing cold.

Fight Gone Bad

Caitlin

275 total with 15kg SDHP and PP

Amanda 347  rex.

Great work.

Also a PB for Caitlin with Dead lift.

70kg * 3 reps.

Episode 212/365: Pain Ball Calling Shoulder, Over

The Mill Gym

An example of what intensity is all about and what we also aim to achieve.