WorkOut: 3 Rep Max (Lifts)

Warmup:

• 5 min moderate effort - Row, Run or Bike.
• 10 Jump Squats
• 10 Jump Pull-Ups

Workout: 

Work up to performing 1 set of:

• 3 Rep Max Deadlift
• 3 Rep Max Back Squat
• 3 Rep Max Bench Press
• 3 Rep Max Shoulder Press

Finisher:

Treadmill Drivers (5 x 10 second rounds)

Workout: Friday Fitness

Warmup:

10 min Row/Run

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Jump Pull-Ups

10 Bodyweight Rows (overhand grip)

Workout:*

3 sets (10 reps of 85kg) Deadlift

50 Jump Pull-Ups

50 Walking Lunges (with single arm 14kg DumbBell overhead - 25 each arm).

50 Crocodile Walks

50 Crab Walks

50 Burpees (with 1 Push-Up between each rep)

--

Finisher:

Burpee Pyramid (Continuous)

5 Burpees, 1 Push-Up

4 Burpees, 2 Push-Ups

3 Burpees, 3 Push-Ups

2 Burpees, 4 Push-Ups

1 Burpee, 5 Push-Ups

Burpee, Push-Up, Dip, Pull-Up Combo

1 Burpee, 2 Push-Ups, 2 Dips, 2 Pull-Ups 

1 Burpee, 3 Push-Ups, 3 Dips, 3 Pull-Ups 

1 Burpee, 2 Push-Ups, 2 Dips, 2 Pull-Ups

1 Burpee, 1 Push-Up, 1 Dip, 1 Pull-Up

Pull-Up Holds 

2 Pull-Ups (hold for 1 minute at the top)

Treadmill Drivers **

3 x 30 second rounds

--

* Complete each set of reps before moving onto the next exercise.

** Treadmill is stationary, sprint as fast as you can holding the handles in front of you (as if you are pushing the treadmill forward).  Tougher than it sounds!

Workout: 300 (Battle of Thermopylae)

aka "Battle of Stamford"

Warmup:

5 minute Indoor Row

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Pull-Ups

Workout:*

50 Double Unders**

50 Jump Pull-Ups

50 Walking Lunges (with 25kg plate arms fully extended overhead)

50 Tricep Dips

50 Floor Wipers (with 25kg plate overhead)

50 Burpees (with 2 Push-Ups between each rep)

--

i.e. 300 Reps in total.

Finisher:

"Cliff Hangers" - 12 Pull-Ups - (alternating grips and moving from left to right after each rep - without feet touching the ground).

30, 20 and 10 second rounds of Treadmill Drivers ***

* Complete these 300 reps as quickly as possible, completing each set of 50 reps before moving onto the next exercise.

** To perform a double under, jump up higher than usual swinging the rope twice per jump.  With minimal bending of the knees and staying as upright as possible.  To substitute do 200 single jumps.

*** Treadmill is stationary, sprint as fast as you can holding the handles in front of you (as if you are pushing the treadmill forward).  Tougher than it sounds!

"We are taught never to retreat, never to surrender" - King Leonidas

300 Times:

Edwards: 18:30

Barker: 20:50

Keshani: 25:48

Mitch: 26:06

Workout: 300 (Tower of Pain)

Warmup:

10 minute Indoor Row

10 Push-Ups

10 Air Squats

10 Sit-Ups

10 Pull-Ups

Workout:*

10 rounds of:

50 kg (110lbs) 3 x Deadlifts, 3 x Rows, 3 x Hang Squat Cleans, 3 x Push Press

3 x straight leg knee-to-elbows

3 x 60kg (132lbs) Bench Press

--

then 120 Air Squats

300 Reps in total.

*For time

Finisher:

Medicine Ball Push-Ups 

"The old ones say we Spartans are descended from Hercules himself." - Dilios