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    29-08-2019
    Jump Rope x2 minutes
    Handstands practice

    3 Rounds
    - One arm push-ups x5 per side
    - Chin-ups x10
    - Decline push-ups x15
    - Pull-ups x10
    End with:
    - Punches x100

    Yoga challenge
    - Day 28 ~ sore hammies didn't really help much with this one.

    ~ Push Pull for upper body. ouch

    Comment


      30-08-2019

      Jump Rope x2 minutes
      Handstands practice

      Military Fit:
      - Day 16 - level I ~ had to cut it short, due to the fact that I was lazy out of bed. Bummer though, this one was actually pretty good!
      - Bar add-on : level III

      Yoga challenge
      -Day 29

      Military Fit: Day 16 - Primal



      Comment


        31-08-2019

        Jump Rope x2 minutes

        - Crunches 3 sets x20
        - Pistol squats x10
        - Butterfly sit-ups 3 sets x20
        - Pistol squats x10
        - Leg raises 3 sets x20
        - Pistol squats x10
        - Back extensions 3 sets x20
        - Pistol squats x10

        Yoga Challenge
        - Day 30

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        02-09-2019
        Jump Rope x2 minutes
        Handstands practice

        Military Fit
        - Day 17

        Hollow Hold Challenge
        - Day 1
        - Day 2

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        03-09-2019

        Jump Rope x2 minutes
        Handstands practice

        - Alternating Pistol squats 2 sets x20 ~
        - Split squats 2 sets x 20 per leg
        - Jumping lunges 2 sets x20
        - Deep squats 2 sets x20
        - Jump squats 2 sets x10
        - Calf raises 2 sets x20

        Hollow Hold Challenge:
        - Day 3
        - Day 4

        Chest to bar pull-ups x 10

        ~ For the love of leg day. Ow.
        No walking, for the rest of the day


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        04-09-2019
        Jump Rope x2 minutes
        Handstands practice

        Military Fit
        - Day 18 - level II

        Hollow Hold Challenge
        - Day 5
        - Day 6

        Pull-ups x20

        Comment


          The DOMS in my legs became a lot more prominent as the day went on yesterday. People were asking me: "Why're you walking so funny?"

          05-06-2019
          Jump Rope x2 minutes
          Handstands practice

          3 rounds:
          - One arm push-ups x 6 per arm
          - Chin-ups x12
          - Archer push-ups x6
          - Pull-ups x12

          Hollow Hold Challenge
          - Day 7
          - Day 8

          ~ yeah...
          now my arms are pretty much done too.

          Comment


            Beat_Samurai HAHA! Know that feeling

            Comment


              06-09-2019
              Jump Rope x2 minutes
              Handstands practice

              Military Fit
              - Day 19 - level I

              Hollow Hold Challenge
              - Day 9
              - Day 10


              ~ Had a bit of a late start today...so had to cut things a little shorter. Oh well...

              Comment


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                  07-09-2019

                  - 5K run

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                  09-09-2019

                  Jump Rope x2 minutes

                  Military Fit
                  - Day 20 :
                  - - High knees, target
                  - - Push-ups x65
                  - - Sit-ups x62
                  - Bar addon: level II

                  Hollow Hold Challenge
                  - Day 11
                  - Day 12

                  ~ one of those days...

                  Comment


                    09-09-2019 - Evening:

                    Warm-up:
                    Every 30 seconds for 3 minutes
                    - Double unders
                    - Push-ups

                    3 rounds:
                    - Tire flips x10
                    - Dumbbell thrusters x10 @10kg dbs
                    - pull-ups x10
                    - Alternating Pistol Squats x16
                    - Run x60m

                    ----

                    10-09-2019

                    3 rounds:
                    - Jump Rope x40
                    - Alternating Pistol squats x10
                    - Single leg bridges x10 per leg
                    - Broad jumps x6

                    Hollow Hold Challenge
                    - Day 13
                    - Day 14

                    ~ alot of interruptions this morning, so had to opt for a quick-n-dirty

                    Comment


                      11-09-2019

                      Jump Rope x2 minutes
                      Handstands practice

                      Military Fit
                      - Day 21 - level I

                      Hollow Hold Challenge
                      - Day 15
                      - Day 16

                      Chest to bar pull-ups x 10


                      Comment


                        12-09-2019

                        Jump Rope x2 minutes
                        Handstands practice

                        3 rounds:
                        - One arm push-ups x6 per arm
                        - Inverted rows x12
                        - Pseudo push-ups x12
                        - Chin-ups x12
                        - Archer push-ups x12
                        - Pull-ups x12

                        Hollow Hold Challenge
                        - Day 17

                        ~ ...ow..
                        anyone know where my arms went?

                        some chest pump too!

                        Comment


                          13-09-2019

                          Jump Rope x2 minutes
                          Handstands practice

                          Military Fit
                          - Day 21 - level III

                          Hollow Hold Challenge
                          - Day 18

                          Chest to bar pull-ups x 12



                          Comment


                            Comment


                              14-09-2019

                              Jump Rope x2 minutes
                              Handstands practice

                              - Alternating Pistol squats x12
                              - high crunches 3 sets x30
                              - Alternating Pistol squats x12
                              - Butterfly sit-ups 3 sets x30
                              - Alternating Pistol squats x12
                              - Sitting twists 3 sets x30
                              - Alternating Pistol squats x12
                              - Leg raises 3 sets x30
                              - Alternating Pistol squats x12
                              - Back extensions 3 sets x20

                              Hollow Hold Challenge
                              - Day 19



                              ------

                              16-09-2019

                              Jump Rope x2 minutes
                              Handstands practice

                              Military Fit
                              - Day 23 - level III
                              - Bar add-on : level III

                              Hollow Hold Challenge
                              - Day 20


                              Comment


                                16-09-2019 - Evening:

                                3 minute warm up
                                - Toe raps x10
                                - pass throughs x10
                                - lunges x10
                                - pull-ups x10

                                Team workout, for 12 minutes repeat:
                                - 1 person does farmers walk with uneven weighted water cans(20lt & 12lt) x30m
                                - while other members do:
                                - Jump rope
                                - Dumbbell cleans @10kg dumbbells
                                - Wall sit
                                *change stations after each farmers walk



                                ------

                                17-09-2019

                                Jump Rope x2 minutes
                                Handstands practice

                                - Alternating shotgun squats 3 sets x 4
                                - Pistol squats(not alternating) 2 sets x 8 per leg
                                - Single leg bridges 2 sets x15 per leg
                                - Broad jumps 2 sets x6

                                Hollow Hold Challenge
                                - Day 21

                                Chest to bar pull-ups x 10

                                ~ woke up feeling rather knackered, some what to do?
                                Let's beat my legs up some more!! the combination of shotgun squats and pistol squats back-to-back, really hammers one's cns.

                                ...yeah,,,I'm done...



                                Comment

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