Archive for the ‘Intermediate Conditioning Workouts’ Category

CT – Back to the basics

Activity: CT
Training Partner: Carissa
Calories intake:   3750
Exercise calories: ~350

2013-03-26 CT

 

3 Rounds

20 x Kb Swing
5 x (ps) KB TGU
20 x MB slams
10 X burpee -> pullup
20 x Front bag kicks

3 rounds

10 x tyre flips
10 X MB Circles
10 x KB clean and press
10 X 4 punch -> Sprawl
2x5m Partner push

3x

20 x crunch and punch
20 x MB russian Twist
10 x resisted leg raises
10 x wrestler sit out

Damage : Quads

NOTES: Couldn’t try the FFS challenge this week as i couldn’t even squat parallel yet. So just did some old school CT work. Bit weird, weight i used to do felt really light.

MMA styled circuits

Activity: CT
Training Partner: Carissa
Calories intake:   2740
Exercise calories: ~750 (including other activities)

2013-02-17 mets

 

10 – 1  reps

tyre flips
MB slams
Box jumps (60 cm)
Ground and pound bag combo’s
x10 Skipping (100 – 10)

Resisted Bear Crawls 2x10m after each set.

 

NOTES: Pretty good session, relised my HRM wasn’t synced up so no heart rate for this activity. Wasn’t too stressful, bear crawls were awesome though. My sister isn’t really strong enough to get enough resistance. We hit a small mat that we use for the cars and she was using it like a toboggan i was dragging her along the garage. Must of looked funny.  I think i might try a tyre flippathon soon. Just for the fun.

CT – Randomness

Activity: CT
Training Partner: Carissa
Calories intake:   2950
Exercise calories: ~650 (including other activities)

2013-02-10 bfm

2013-02-10 HRM

2013-02-10 mets

2 set

20 x KB Swings
5mx2 Bear crawls Resisted
8ps x Gob squat to OH lunge
10ps x Rolling Pistol
5x5m x KB lateral Shuffle

2set

10 x FF tyre flips + jumps
12 x MB slam
10 x TRX pushup
10 x KB over under
100x skips

2set
10 x wrestler sit out
10 x abs roll out
10 x MB around the legs
10 x KB windmill
boxing combos

NOTES: took a bit longer than it should have but i am recording some video in the middle so it’s a little hard to keep it quick. I would estimate this would take about 32 mins all up. The tyre is about 40kg so it’s not HEAVY but it’s still a good workout.

tyre

Conditioning with medicine ball domination

Activity: CT
Training Partner: Carissa
Calories intake:   3105
Exercise calories: ~400 (including other activities)

2013-01-06 hrm

2013-01-06 mets

Requires a partner on this one

5 Sets (no rest between sets)

10 x MB slams
10 x MB pass swap (5 m)
10 X MB side slam
20 x MB Russian twist with partner
20 x pad crunch and punch

3 Sets

5x DB man makers
15 x Box jumps
8ps X kb woodchop
20 x MT climbers to elbow
1 min plank / side plank / plank

Notes: quick but intense session.

CT MB and KB Session

3 Sets

20 x MB pass and burpee
20 x MB slams
20 x MB Side Slams
20 X MB Circles
100 x Skip

3 Set

10 x KB snatch Lunge
10 x KB High pull HEAVY
10 x KB figure 8’s
10 x Lateral burpee

NOTES: 2 people required for pass (or a good wall). Today was so humid and hot so i was sweating so hard. Pretty intense short session.

CT w6

Activity: CT
Training Partner: NA
Calories intake: 2780
Exercise calories: 277

    Session

3 sets

30 x Kb Swing
16 x KB snatch + press
10 x KB Ribbons
20 x KB row
100 x fast boxing
50 x Rope turns

3 Sets

10 x KB Squat + Yaw press
20 x Kb Swing
10 x KB windmills
10 x MB side throws
100 x MB toe taps

2 Sets

10 x KB Iron Cross
20 x KB 1/2 Get up
10 x Burpee
10 X Hip Extension

NOTES:Short and sweet no rest between rounds. HR data went insane when it fell off during a set. Pretty easy over all but just enough to get a sweat going.

CT – Sparticus

Activity:  CT, Rock climb
Training Partner: NA
Calories intake: 3085
Exercise calories: 602

Session

ROCK CLIMBING: 1.5 hours.

Todays session:

Sparticus workout:

20 x KB goblet Squat
100 x MT climber
40 x Kb Swing
20 x DB T pushup
30 x Split squat jump
30 X KB row
30 X KB side lunge and touch
25 X KB  / DB Renegade Row.
26 X KB lunge twist
20 X KB press

Time : 14:56

Followed by

2 Set

10 x MB pass and Sprawl
20 X up Wall throws
sset: 10 X wrestler Sitout / 10 x Lateral burpee
SSet: 10x KB circle / 10x KB Ribbons

1 Set

5 x Boxing combo (6 hit Muay Thai combo then one KB TGU per side repeat)
5 x 5 Stage leg raise / Resisted Leg raise
Sset : 100 (combo) punches
100 skips

DAMAGE: Shoulders a bit sore today.

NOTES: Good Session. Sweating a bit, almost vommed up my lasagna. Rock climbing was ok. Did some new runs. All harder ones. Also did a couple of speed runs. Ct session was ok tried the sparticus workout. Wasn’t hard at all so i added some of my other CT stuff to the end. I’ll be CT’ing again a fair bit i think.

CT – CF KB cardio session

Activity:  CT
Training Partner: NA
Calories intake: 2540
Exercise calories: 430

Session

Todays session:

2 Sets:

20 Kettlebell swings
20 box jump, 24 inch box
20 Burpees
20 MB wall balls or partner up throws
Run 400 meters

3 Sets:

15 x MB slams
10 x MB pass and Sprawl
Sset: 10 X wrestler Sitout / 10 x Lateral burpee
SSet: 10x KB circle / 10x KB Ribbons
100x skips

DAMAGE:

NOTES: Good Session. Was sweating pretty hard at the end.

Small CT

Activity: KB
Training Partner: NA
Calories intake: 2,690
Exercise calories: 279

Session : KB

10 SETS:

40x Kb Swing (20L/20R)
10x Ab rollout (on knees with 1 second pause at full extention)

* = Increases
~ = Decreases

DAMAGE:Chest infection slight.

NOTES: Coughed alot so took this nice and easy. Nothing to report as it was pretty easy. No stress session

CT cardio death!

Activity: CT / Karate
Training Partner: BEN
Calories intake: 2701
Exercise calories: 385

Session : Ct session followed by sparring class

10 Burpees
1 KB Suitcase dead lift
1 MB Slam
2x20m Sprint / Run
2x20m Resisted pull

Then

9 Burpees
2 KB suitcase dead lift
2 MB Slam
2x20m Sprint / Run
2x20m Resisted pull

Continue until you have 1 burpee and 10 KB deads and Slams.

NOTES: Tough little session. Took about 25 mins all up i didn’t actually time it. Feeling a little vomitty towards the end. As for class we are working on working with knee placement of you are getting into a situation where your legs have come together with an opponent where you are basically shit to shin. Using that to take the leg out.