s

Conditioning

Strength

Static (3 rounds in 25 minutes)L-sit (15 sec full); planche progression (15 sec full); back bridge (30 sec )

Band row (10/arm med );BGM (15 high+low resistance); triceps divebomber (15 rep)

AMRAP in time remainingV-up (10); one-leg squat (10 each leg); HSPU (5)

Split8’23; 21’3710 v-up3 HSPU

20/04/13

10 v-up10 wheel roll-out2 HSPU

26/04/13

30 v-up11 HSPU

05/06/13

20 v-up11 HSPU20 one legged squat

21/09/13

10 leg raise in headstand 15/11/13Start off with 3 rounds of 3 wheel roll outs and sitting windscreen wiper;Replace band row with one leg squat (10 each

04/02/14

Tabata push up record: 94 (11/07/13)

Skills to work on1) teeter movement2) leg raise in headstand position3) hand stand4) Work towards frog with extended elbows5) one arm push up6) splits7) Hanging wiper

RunningDistance

Date Time Average Speed (km/h)

10.3 km 54 min 11.444.5 km 16/1/15 23.10 11.694.5 km 22/1/15 21.44 12.594.5 miles 8/02/15 39.37 10.97

leg)

Start off with 3 rounds of 3 wheel roll outs and sitting windscreen wiper;Replace band row with one leg squat (10 each leg) with medicine ball

15/02/14

Replace triceps divebomber with 2 rounds of Tabata push ups

04/08/14

No time remaining for AMP

08/10/14

Didn’t do full L-sit10, not 15, pushups1 and 1/3 of AMRAp

19/01/15

Didn’t do full L-sit10, not 15, pushups2 of AMRAp w/o HSPU

10/02/15

Static + strength3 rounds of each; max time limit of 25 mins

L-sit (15 sec full); planche progression (15 sec full); back bridge (30 sec)

Core push ups (15); Band High Pull (10)Lunge jump (20); Tricep extension (10)One arm band pull (10) ; HSPU (5)

Completed all but 5 HSPU

01/05/13

Completed all but 4 HSPU

29/06/13

22’03’’ 14/09/13Add 15 Band GM for last set, reduce push ups to 10, use medicine ball for lunge jump; extend static holds to 20 seconds24’51’’

05/11/13

Replace push ups with tricep divebomber (10);

BHP with BGM (10)23:41

08/01/14

Replace back bridge with 5 wall climbs

28/03/14

Replace core push ups with one arm progressions

22/09/14

Replace HSPU with v-up (10)25:57

19/02/15

Max Strength3 rounds of each; max time 25 minl-sit; planche progression (15 sec each)10 HSPU + 15 v-up + 30 sec back-bridge15 bed push-up + 10 leg-squat each leg + 10 Band good morning

Completed all but one round of last progression

21/07/13

24’00’’ 29/0823’30 16/10/1326.32----

09/12/13

Use 5 wall climbs instead of band good morning; divebomber instead of bed push-up30’27’’

28/12/13

Move 2 rounds of 3 standing roll out to the top; only did 2 round of final set24:25

20/03/14

21/08/14

Completed all but one round of last progression27:38

08/11/14

Only 5 HSPUCompleted all but last round24:10

27/01/15

Core4 rounds of first circuit; 3 rounds of other circuits for 25 minutesL-sit (15 sec full) + frog pose static hold (15 sec full)BGM (15) + dog-pee push up (10)Roll out (10) + side plank (30 sec each side)Leg up (20) + side leg up (20 each side)

Completed all but 10 of each on 3rd round of leg up + side leg up

08/05/13

Completed all on 25’ 14/06/13completed all in 24’16’’ 09/07/13Completed all in 23’40’’ 15/09/13Replace BGM with 5 double leg raise in headstand

16/11/13

Move 3 standing roll out to the topReplace push up with HSPUReplace leg up with wall climb

54071952

Replace rollout with double leg raise in headstandReplace leg up with V-up into V-sit (10)26:25 (did not complete – got up to one round of last set)

04/04/14

max strength(4 min first round; 6:30 on each round, max rounds)l-sit (15) + frog extended (15 sec)One arm push up assisted (8) + BGM (15)Handstand push up (5) + one leg squat (10 eachleg)tricep extension (10)+ Leg raise in headstand position (5 each leg)

5½ rounds;3 rounds;3 rounds;3 rounds

15/05/13

Replace with one-arm with clapping push ups (15)4;4;3.5;4

18/10/13

4;3.5;2.5;.2.5squats with medicine ball

25/11/13

4:3:3:3Squats with medicine ball

06/03/14

Replace HSPU with 10 V-UP

25 minutes (AMRAP) First, complete two rounds consecutively of each, then one round of the first exercise, then max rep sit ups and leg raises

* l-sit (15 sec) first set full then tucked + frog pose static hold (15 sec full then legs supported* Handstand push up (7)+ leg squat (10 each leg)* Wall climb (5) + High Band pull (10 high resistance)* Power over (20) + BGM (15 High)

12 sit ups10 raises

06/04/13

Completed in 20’06’’ 18/04/13Complete in 18’50’’ 18/05/13

Modified (used one arm pushups instead of

power over)

17/08/13

Modified (used 10 one arm pushups each side instead of power over)

19’26’’

05/09/13

Modified (used 10 one arm pushups each side instead of power over)

17’42’’

22/10/13

3 rounds of all10 chest push ups

23:02

16/12/13

Add roll outs + one arm push ups at beginning

Do two rounds of everything, except wall climb do three rounds

21.49

10/03/14

26:303 round of everything

18/09/14

except wall climb setDidn’t complete Power over + wall climb and

one round of HSPU + Leg squat20:05

25/01/15

3 rounds of everythingreplace power over with

15 clap push up25:06

25/02/15

Back Lever: progression;Hanging wiper

Pull up (variations); one leg squatJumping Lunge (10); Wall climbToes to bar (10); one arm static hold (each side)

27 01/12/1319/12/13

23.5 06/01/14Back lever; toes to bar;

static holdPull up; wiper

25/01/14

27/01/1425 min of exercise 12/04/1423 min of exercise 29/09/1429 min of exercise 21/01/15

Back lever: progressionPlanche progression

Hanging wipers; toes to barOne arm progression; band slam/ glute band pull

15/12/1327 min 26/12/1327 min

Back lever; toes to barOne arm progression;

wipers;

11/01/14

L-sit + back wall climbHandstand + one leg med ball squatPower over med ball + Jumping lunge squats

27 mins 01/06/14Swap med ball with

squat with GHB02/06/14

Replace Power over with clapping push ups

20/11/14

Frog stand/Roll-out + HSL-sit + HSPUJumping lunge + Explosive Push ups

Hanging wiper; Dumbbell swingToes to bar; Band rotationOne leg squat; Pull-up

NEW CHALLENGES AND SCORES

Exercise Score Date

Complete ASRAP in 17 minutes

4 rounds ofX burpees (40-30-20-10)10 high band pulls5 HSPU20 push ups on two bricks

2 complete rounds plus 12 burpees

24/03/13

2 complete rounds plus 20 burpees and 10 band pulls

03/04/13

2 complete rounds plus 20 burpees,10 band pulls and 12 push ups

12/05/13

3 complete rounds plus 10 burpees and 6 band high

pulls

08/10/13

10 toes to barDouble under (60-50-40-30-20-10)5 pull ups

Complete within 20 minutes15’02’’

15/06/13

12’00’’ 23/08Complete as many rounds as possible in 20 minutes;

decrease from 60 to 10 back to 60;

6 pull ups; 7 toes to barCompleted down to 10

and up to 40

09/03/2014

Double-unders Leg raises Pull ups (Half of reps)50-40-30-20 and 10 rep rounds; for time

18’54’’ 15/04/1317’33 25/05/13

10 toes to bar instead of leg raises

16’42”

12/10/13

25 30/04/15Complete 100 reps of burpees or 8 minutes of burpees, whichever occurs first.

Rest 2 minutesTotal reps for tabata squatTotal reps for tabata push

100 burpees (8 minutes)96 squats

80 push ups

21/04/13

100 burpees (8 minutes)120 squats

82 push ups

02/06/13

100 burpees (7 minutes 30 seconds)136 squats

102 push ups

17/10/13

Option 1: 4 rounds For time20 burpees5 HSPU10 clap push20 squats15 v-up

21’ 47’’ 08/04/1317:27 05/05/1316’55’’ 07/07/1317’51’’ 11/09/13

01/11/13Replace clap push with 03/12/13

Option 2: 3 rounds For time25 burpees10 HSPU15 clap push75 squats with medicine ball10 v-up30 knees to elbows

pull ups; squats with lunges; v-up with 10 toes

to bar21’56

Alternate burpees with 40 double unders squats

with 10 one legged squats each leg; and 15 dips after

squatsAround 28 minutes

05/01/14

Option 2 25:46 13/03/14Option 1 20:24 25/04/14Option 1 23:25 26/02/15

Complete 6 rounds for time15 Box jumps, 24" boxPull ups, 9 reps12 Toes-to-bar

20:57 13/05/1323:37 06/10/1323:33 12/01/1421:25

replace jumps with 50 lunges any style

30/03/14

Replace jumps with 10 one-legged squats each; replace toes to bar with

either 5-10 HSPU or 10 V-Ups

01/05/14

When needed, replace toes to bar with v-ups.

Included 3 rounds of dips27:23

27/02/15

AMRAP in 20 mins 5 Pull-ups 10 Push-ups 15 Squats

15 rounds 12/04/1317 rounds 31/05/1321 rounds 18/09/1310 rounds

with 5 pull ups changing between (pull ups;

hanging wipers; toes to bar)

push ups raised and 5 one leg squats each leg

30/11/13

10 pull ups5 one legged squats

normal pushups10 rounds plus 10

10/12/13

hanging wipers

8 rounds10 pull ups changing between (pull ups;

hanging wipers; toes to bar)

8 bar dips; 30 lunges

December 2013 sometime

Alternating between pull ups and lever assisted

11 rounds

26/03/14

Sub pull ups with band pulls, and one leg squats

for squats10 rounds

11/02/15

12 roundsnormal 6; 6 rounds back exercise 10 + push up 10

+ dumbbell swing 15

18/03/15

10 rounds for time

5 handstand push up 5 one leg squat each leg 10 dog push ups on ground

16’38’’ 21/08/13- Add 6 ab wheel rolls

with a slope- Add 5 kg medicine ball

- Replace with 5 one arm push ups each6 rounds21.01

27/11/13

For time two rounds of:50 Burpees25 Pull-ups30 One-legged squats20 Kettlebell swings, 1.5 pood10 Handstand push-ups

24:43 25/04/13

5 rounds for time 8 HSPU Run 400m

16:00 29/04/13

For time:Walking lunge from bars to table and back50 Push-ups50 Double-unders25 Knees to elbows

27:21 04/05/1329:29 21/12/13

25 HSPU50 Box jump, 24 inch box25 One legged squats per leg (assisted) 25 pull-ups25 Toes to bar14 burpees14 squats (total)14 push upspyramid down

15:32 06/05/1316:18 05/08/13

Replace burpees with woodchoppers; push ups

with clapping; squats with l-sit

19/11/13

Replace push ups with pull ups; squats with toes to bar (14-8) & wipers (7-

1)23:24 completed round of

9 reps

30/12/13

Replace push ups with 3 back lever and burpees with box jump; squats with one legged squats in total (not each leg)

25/02/2014

Replace squat with kettlebell swing

Completed down to and including 7 reps.

20 mins

21/05/15

AMRAP in 20 minutes

50 jumping lunges100 squats with 5 kg medicine ball press overhead20 power overs10 band high pulls

3 rounds plus 50 jumping lunges

14/07/13

2 complete rounds plus 2 rounds excluding squats

22/09/13

Omit squatsPower overs to normal

Push upsBand to

28/08/14

Omit squatsPower overs to normal

Push ups

08/04/15

40 jumping lunges15 push ups

15 BHP with weights6 rounds

22/04/15

4 rounds for time 23’37’’ 27/07/1323’21’’ 25/10/13

12 burpees12 Pull ups36 squatsRun 400 meters (i.e. one lap around the oval)

Replace squats with lunges; alternate burpees with toes to bar; and work

way down to zero (burpees and pull ups

decreasing by 1, lunges by 3).

28:04

04/01/14

26:33 23/02/14 25:59 14/1/15

For time: AMRAP in 20 min10 one-legged squats each leg with 5 kg med ball10 woodchoppers20 chinnies10 push ups on med ball

5 complete, 6th all except squats

17/11/13

3 complete20 mins

06/03/15

3 rounds for time50 Double-unders40 bicycle30 Band slam20 Pull-ups10 Handstand push-ups

16:55 23/09/1317:51 26/11/13

Complete as many rounds and reps as possible in 15 minutes of:50 Squats30 Push-ups15 Band high-pulls

4 rounds and 10 squats 27/05/13Squats with medicine ball

+ 40 bicycles after push ups

15’57’’ to complete 4 rounds

14/10/13

20 min6 rounds

15 sec l-sit/frog tuck;descending pyramid 50 to

1- and back up Squats with medium resistance

band;15 clap push ups

10 one arm band pull each side

17/12/13

20 min =Replace band pulls with 7

pull ups / replace push ups with clapping push ups (15)/ alternate 50

squats with sprint

23/05/14

3 rounds in 16 minsReplace BHP with Band

good morning

13/02/2015

Complete 7 rounds of 18’11’’ 08/06/13

10 woodchoppers15 clapping push-ups10 burpees

17’16’’ 22/06/1315’13’’ 07/11/13

AMRAP in 20 mins

10 spiderman push ups10 Band High Pulls10 woodchoppers

9 rounds 31/07/136 rounds (add 10 leg raise

in headstand position after high pull) 20’46’’

13/10/13

“Barabara (modified)”5 rounds for time, resting precisely 1 minute between each. Time each round15 pull ups

30 Push-ups 40 bicycle (abs) 50 Squat or 30 knee tucks

22’15’’ 12/08/13Band pulls instead of pull

ups 16’38’’12/09/13

10 pull ups 19’00’’ 13/11/13Pull ups alternate with back lever progression

3 rounds20 minutes

05/03/15

6 rounds for time. Max 24 minutes

15 burpees10 clap push20 squats with 5 kilo medicine ball20 bicycles

21’37’’ 24/06/1316’43’’ 25/08/1315’15’’ 27/10/13

Replace squats with 20 band slam

14/01/14

Replace squats with med ball with normal squats

30 bicyclesmissed out bicycles and

burpees of last set20:45

01/12/14

BUrpees with push upNormal push upNormal squats

6 rounds plus 7th round w/o burpees

25:17

11/12/14

Tabata something else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

330 reps 03/08/13Used band pulls instead of

pull ups367

08/09/13

Used band pulls (41)And power overs (78)

Lunge with med ball rotate (46)

29/10/13

Use l-sit; frog stand; push 02/01/14

Post total reps from all 32 intervals to comments.

up variation; BGM

Use L sit; rollout; Push up divebomber; BGM

22/01/14

10 minute challengeNever Gymless ICT 1 (Total reps)

406 reps 07/08/13385 09/10/13

AMRAP 20 minutes

5 one arm push up each arm (assisted or not)5 HSPU5 leg raise in headstand position5 one leg squat each leg15 BGM

4 rounds 07/10/134 rounds

(added arm exercise – band pull of some form with medium band – at

the end of each set) 24’42’’

06/11/13

Replace HSPU with frogstand 15sec at

beginning.Alternate push up with

divebomber22’40

23/12/13

20:25 16/01/14Replace 5 leg raise with 10 V-upsRotate b/w push ups, HSPU and Band pulls

09/12/14

22:02 04/03/155 rounds for time400 metre run10 box jumps6 pull ups6 toes to bar

21’50’’ 14/08/1321’41’’ 04/11/13

5 rounds of10 burpees; 20 lunges; 30 squats5 rounds of10 pull ups; 10 toes to bar; 20 band slam

Can’t remember exactly, but around 24 minutes

09/11/13

Replace second round with 3 muscle ups; 10 toes

to bar; 10 hanging windscreen wipersAround 24 minutes

28/11/13

23:30Replace burpees with 50

double unders[15 sec l-sit; 10 leg raise in headstand; 10 band

11/12/13

pull]Replace burpees with 50

double unders[15 sec l-sit; 20 band

slam; 10 dips]27:36

10/01/14

Replace:10 pull ups with 10 High

band pulls + 10 Band pulls;

toes to bar with pike push up on chair or clap push;

20 band slam with 10 tricep

30 min

12/11/14

EIT Workout no 2AMRAP in 20 minutes10 burpeesSprint 50 m10 clapping push ups and 5 pull upsjog back to starting line

8 rounds in 19 minutes(no pull ups; run around park bench at flying fox)

02/12/13

ROWING AND SPRINTING

Five rounds for time of:Row 500 meters135 pound Bench press, 15 reps (or pull ups 15 reps)

Row 1000 meters20 (pull ups)bike 3km40 sit upsRow 500 meters60 Sit-ups

26’49’’ 05/07/13

8 rounds for time

1 hill sprint10 push ups

15’55’’ 06/07/13

AMRAP 4 roundsSprint 50m twiceRest 30 sec (15 reps)One-leg squat 10 each leg10 clapping push-ups

14’00 04/09/13

Row 1000 meters20 pull upsRow 750 meters40 Toes to barRow 500 meters60 Sit-ups

26’47’’ 08/04/13Added 250 row + 40 russian twists29.50

19/11/13

Add 250 row + 20 hanging wipers with legs bent (at

beginning)

23/11/13

Replace row with running one complete lap around

parkReplace row with run in

miles27.31

03/03/15

AMRAP in 20 minutes

5 hill sprints90 lateral jumps over bar30 pull ups

1 complete round 01/07/13

four rounds for time 10 rep Pull-ups 10 toes to bar 1 hill sprint

18:33 23/04/1316:19 28/10/13

6 rounds 15/12/13

Three rounds for time of:Row 1000 meters20 Pull-ups30 kettlebell swing (8kg)

25:32 02/07/13Two rounds

Run 100 calories15 dips

30 KBS 25 pounds

20 min

6 rounds for time

400 metre row/5 pull ups5 toe to bar

23’21’’

"Angie"For time:100 Pull-ups100 Push-ups

20’00 28/08/13

100 Sit-ups100 Squats

ICT Workout 9 (Ross Enamait) Switched medicine ball slams for mountain climbers

3 rounds; max reps were18 burpees; 50 chinnies; 10 DB pushups; 30 lunges; 130

MCs

05/12/13

Max reps were18 burpees, 40 chinnies, 10

DB pushups, 30 lunges, 35MBS

16/03/15

ICT Workout 10 Replace squats with medicine ball weighted squats; replace

10 high band pulls sometimes with 2 wheel roll out; replace band chest with

divebomber or one hand assisted push ups

26:00

22/03/14

8 rounds; switch b/w pull ups, pushups and dips

12/03/15

Complete as many rounds as possible in 20 minutes of:Run 400 metersThen 3 rounds of:5 pull-ups10 push-ups15 squats

3 complete rounds plus running of 4th round

12/05/14

3 rounds for time of25 one-legged squats each leg10 high band pull15 HSPU

17:42 13/05/14

10 rounds of:1 minute of skippingRest 15 seconds30 seconds of pull upsRest 15 seconds

Post total skips and dips completed.

minimum number of skips = 100

minimum number of pull ups = 8

15/05/14

4 rounds for time of:Run 400 meters (i.e. 1 lap

24:34 19/05/14

around oval)15-foot rope climb, 5 ascents (i.e. 15 strict pull ups)40 push-ups100-meter walking lunge800-meter run (two laps around the 4 markers on oval)100 squats

9:11 21/05/14

Running back from the lights 1:181:10

21/05/1423/05/14

Run 400 meters50 pull-upsRun 400 meters50 push-upsRun 400 meters50 sit-upsRun 400 meters50 squats

Max burpees in 90 sec.Replace pull ups with high

band pull

23/22/18/2120:24

04/11/14

Barbara (5 rounds – Max 25 min)

20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats

Replace pull-ups with band pulls

Switch between sit-ups and leg-ups

3 rounds with 25:22

06/11/14

Replace Pull-ups with band pull

Switch up between sit up and leg-up

Squats with lunge squats23.47 4 rounds plus pulls

25/11/14

AMRAP 25 minLat Band pulls/ High Band Pull - 10Push ups - 10Jumping Lunges - 15

10 rounds with lat band5 rounds with high band

26min

13/12/14

Cycle through push up/tricep/divebomber/HSPU

8 rounds total

02/03/15

AMRAP 20 mins100 skips10 one arm band pull15 BGM

6 07/03/15

EIT Workout No 1 About 25:00Replaced run with 200 skips

10/03/15

EIT Workout No 3 Replace run with 200 skips19:28

11/03/15

ICT workout 8 Half pull ups, half one arm 15/03/15

band pullsICT Workout 6 Replace MBS with kettle

swing (25 pound * 15)Replace jump with star

jumps19:14

17/03/15

ICT Workout 5 21.149 rounds

19/03/15

EIT workout 5 Completed 23/03/15ICT workout 1 Completed

Replaced push ups with dips.25/03/15

ICT workout 10 Kettlebell swingBand pull and dips

8 rounds

02/04/15

Similar to EIT workout 410 rounds for time100 skips50 Mountain climbers10 dips

19:10 06/04/15

5 rounds15 Kettlebell swings15 deficit push ups, hands on 25lb platesRun 400 m

18:13 14/05/15