Saturday, 29 October 2011

Full Throttle Fitness WOW # 6

By Coach Cj Swaby

This was a beast of a session. The electric atmosphere lit up the room with expecation. It would have been rude of us not to deliver. Without hesitation, we duly obliged.

Full Throttle Fitness WOW # 6 (Workout oF The Week)

W/up: joint Mobility & Dynamic Movmement

Main Session


45 seconds work : 15 seconds rest x 7 stations = 1 Block

Complete 3 blocks. Rest 90 seconds between blocks.

Exercise Menu

1)Agility Ladder, "High Knees" double contact per rung of ladder.

2)Rower Level 7 < 200 for 500m split

3)Alternate toe touch balancing on a bench

4)Bear Crawls with push up handles

5)Double Kettelbell Snatch

6)Jack Knife to press up on The Grid

7)Heavy Kettlebell Swing

Rest 4 mins



20 seconds work : 10 seconds rest x 8 rounds = 1 Block

Complete 1 Block of each exercise with 90 seconds rest in between.

Exercise Menu
1) Sprints
2) Bear Crawls

The finisher was truly the definitive piece, where all dug deep, and pulled out a sterling performance.

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