Warm Up
200m Run
Squat hold 10 seconds
a) 400mm Run For Time:
Steph: 1:10
Ash: 1:34
Sandra: 1:21
Ness: 1:34
b) 5 Rounds
15 Punches
10 Thrusters
5 Jump Squat
200m Run
Steph: 8:28
Ash: 8:32
Amanda: 8:56 (Sore Knee- Different Workout)
Ness: 7:55
Sandra: 8:25
Wednesday, February 8, 2012
Monday, February 6, 2012
Saturday Sesh!
400m Run
50 Push Ups
100 Squats
50 Deadlifts
100 OH Lunge50 Strokes
100 Sit Ups50 Burpees
400m Partner Carry
Ness + Ivona 21:53
Jess + Steph: 23:40Amanda + Sandra: 23:59
Candy + Stacey + Ness: 26:56
Great Work Girls! It was a toughy but you smashed it!!
Urban Babes- Friday Morning 4 February
a) 30 m Prowler
10 Squats
Rest 30 seconds- 1minutes
x 5
Ness: 70kg
Shantelle: 50kg
b) 1km Run for Time
Shantelle: 4:54
Ness: 5:06
Ash Revisits Workouts
a)
3 Rounds
15 Squats
10 Sit Ups
5 Push Ups
200m Run Timed: 2:10
Ash-
Previous Time: 3:00 Current Time: 2:36
b)
5 Rounds-
10 OH Lunge
200m Run
Previous Time: 9:27 Current Time: 8:08
Tough Session girl but you smashed it!
10 Squats
Rest 30 seconds- 1minutes
x 5
Ness: 70kg
Shantelle: 50kg
b) 1km Run for Time
Shantelle: 4:54
Ness: 5:06
Ash Revisits Workouts
a)
3 Rounds
15 Squats
10 Sit Ups
5 Push Ups
200m Run Timed: 2:10
Ash-
Previous Time: 3:00 Current Time: 2:36
b)
5 Rounds-
10 OH Lunge
200m Run
Previous Time: 9:27 Current Time: 8:08
Tough Session girl but you smashed it!
Urban Babes Bench Mark
Urban Babes Session to measure how our fitness is going!
a) Intro WOD
5 Rounds
10 Sit Ups
5 Push Ups
Ness
Previous Time: 5:02 Current Time: 4:00
Amanda
Previous Time: 6:56 Current Time: 5:27
Steph
Old Time: 5:43 Current Time: 4:11
Revisiting Workouts
Ness & Steph
30-20-10
Box Jump
Med Ball Clean
Ness Previous Time- 9:15 Current Time: 7:37
Steph Previous Time- 10:49 Current Time: 8:12
Amanda's Workout
3 Rounds
10 OH Lunge @ 10kg
10 Burpees
200m Run
Previous Time: 10:17 Current Time: 6:30 <-- Woah! Nice ones!
You girls kicked your old times asses! Congrats! Your fitness is improving!
a) Intro WOD
5 Rounds
10 Sit Ups
5 Push Ups
Ness
Previous Time: 5:02 Current Time: 4:00
Amanda
Previous Time: 6:56 Current Time: 5:27
Steph
Old Time: 5:43 Current Time: 4:11
Revisiting Workouts
Ness & Steph
30-20-10
Box Jump
Med Ball Clean
Ness Previous Time- 9:15 Current Time: 7:37
Steph Previous Time- 10:49 Current Time: 8:12
Amanda's Workout
3 Rounds
10 OH Lunge @ 10kg
10 Burpees
200m Run
Previous Time: 10:17 Current Time: 6:30 <-- Woah! Nice ones!
You girls kicked your old times asses! Congrats! Your fitness is improving!
Urban Babes Intro Session
Welcome Nadia!
5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups
Nadia: 6:10
3 Rounds-
10 OH Lunge
10 Burpee
200m Run
Nadia: 8:14
5 Rounds-
15 Squats
10 Sit Ups
5 Push Ups
Nadia: 6:10
3 Rounds-
10 OH Lunge
10 Burpee
200m Run
Nadia: 8:14
Urban Babes Session- Tuesday 5:30am 31 January
"Fran"
21-15-9
Thruster
Pull Up
Ness: 8:07 20kg,Blue Band
Shantelle: 7:18 20kg, Blue Band
Good job on your first go at Fran Ness :)
21-15-9
Thruster
Pull Up
Ness: 8:07 20kg,Blue Band
Shantelle: 7:18 20kg, Blue Band
Good job on your first go at Fran Ness :)
Urban Babes Session- Monday 6:30pm 30 January
Week 3 in 12 Week Challenge
a) Deadlift
5-5-5-5-5
a) 15 Minute AMRAP
12 Push Ups
12 Box Jumps
12 Deadlift
100 Skips or 30 Double Unders
Ness: 5 Rounds + 8 Box Jumps
Amanda: 6 Rounds + 8 Deadlifts
Shantelle: 7 + 1 Lunge (injured foot)
Ash: 4 Rounds + 1 Deadlifts
Steph: 4+ 90 Skips
a) Deadlift
5-5-5-5-5
a) 15 Minute AMRAP
12 Push Ups
12 Box Jumps
12 Deadlift
100 Skips or 30 Double Unders
Ness: 5 Rounds + 8 Box Jumps
Amanda: 6 Rounds + 8 Deadlifts
Shantelle: 7 + 1 Lunge (injured foot)
Ash: 4 Rounds + 1 Deadlifts
Steph: 4+ 90 Skips
Subscribe to:
Posts (Atom)