Complete 10 rounds of:
5 deadlifts (120/70kg)
10 push-ups
20 double unders (x 4 singles)
Tag Archives | push-up
TUESDAY 03-04-12
MONDAY 26-03-12
HAPPY BIRTHDAY TO ONE OF THE CFJ ‘ORIGINALS’ JACK PAN!!!
It’s the start of a new training cycle. . . enjoy 
Back Squat
Work up to max, then 85% x 3 x 3
Complete 4 rounds of:
6 clapping push-ups
60m sprint
*rest 45sec between rounds
SATURDAY 11-02-12
HAPPY BIRTHDAY MARTIN BAIN VENN FOR TODAY, AND CAROL BROWN AND SPIRO ELIOPOULOS FOR SUNDAY!
In teams, complete the following for time:
400m run (as a team)
Max rep push-ups (as individuals)
400m run (as a team)
Max rep pull-ups (as individuals)
400m run (as a team)
Max rep Russian swings (as individuals)
400m run (as a team)
Max rep thruster (as individuals)
The 400m run must be completed as a team. You cannot move on to the next station until all members are back.
Each team member must attempt max reps at each of the stations. Your attempt ends when you cannot complete 2 successive reps.
Only one team member can be working at a time on the stations. All members must complete their max reps before you can run again.
Tally all reps completed by all members. Score is the total number of reps subtracted from the time it took to complete the workout.
SATURDAY 04-02-12
HAPPY BIRTHDAY COACH TANIA!!!
In teams of 2, complete the following for time:
10 x 100m run (alternating)
100 deadlifts
200 double unders
100 push-ups
10 x 100m run (alternating)
Perform in chipper style with only 1 athlete working at a time.
TUESDAY 31-01-12
Check your emails for information regarding the first CFJ challenge of 2012. If you didn’t receive it please let me know so I can forward it to you. Body composition tests are this Saturday at 10am and the challenge begins on Monday. Fitness testing happens during class time next Tuesday.
Get registered here! Registrations close on Friday at 12pm so you’ve got loads of time 
‘Tabata That’
Tabata skip
Rest 1 min
Tabata squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
