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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Thursday 11 February 2010

Posted by The Coach on February 10th, 2010

85% 5RM x 8 x 3
(Remember, this prescription means 3 sets of 8 repetitions)


3 rounds for time of:
Run, 400m
24kg Kettlebell American Swing, 21 reps
Pull Up, 12 reps

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10 Responses to “Thursday 11 February 2010”

  1. gus said

    bench press 5-5-5 at 55kg

    then 25min jog. was happy with this – kept a consistent pace for a change. only stopped for cars or my dog doing his business 😐

  2. Lisa said

    Warm up – 100 kettle bell swings at 10kg and mobility

    Strength – 85% 5RM x 8 x 3 @ 25kg

    WOD Helen

    400m run
    21 x American KB swings 16kg
    12 x Pull ups PB



    Loved this one and felt really good. I have decided to say goodbye to the purple band….next time i’m trying blue!
    🙂 Great group this morning 🙂

  3. michelle said

    Warm up: 100 x 10kg KB Swings (mix of Russian, one-handed and American styles), mobility, press x 5 @ 15kg, 25kg and 27.5kg

    Strength: Press
    3 x 8 reps @ 30kg

    WOD: Helen with yellow band for pull ups

    Time = 10:57

    Loved this WOD!! Fantastic energy from Amanda, Lisa and Mike 🙂

    Finisher: max unassisted dead hang pull ups = 3 reps. Slowly improving.

  4. Pete Yeates said

    I was going to do some strength work this morning, but woke with a sore lumbar, so did Gymnastics instead and now my back feels mint. 🙂 🙂

    4 rounds of:
    10 x Spinal Rolls, 10 x Supermans, 10 x Hollow Rocks.

    Then on to the Parallettes:
    10 x L-Sit progressions (One leg out at a time, held for 5 seconds)
    10 x Pass throughs
    10x Front Levers (Held for 5 seconds each)

    Finisher = 10 x V Sit-ups (Held in the V position for 5 seconds each)

  5. Amanda said

    Warm up: 100 x 10kg KB Swings

    Strength: Press
    3 x 8 reps @ 25kg

    Helen with red band for the p/ups
    Time = 10:44

    Press was tough. Jase gave some points for more touch and go, buidling up from stretch reflex and a little extension from the hips.

    MISSING: 1 x Stretch Reflex (Please return to amanda if found)

    Cool grp this morning!! 🙂

  6. The Cell said

    Warm up
    5min row
    Mobility work

    30kg Sand bag Get ups
    Max reps in 10mins
    REPS = 76reps

    AMRAP in 20mins of:
    donut jumps with big tyre, 5 reps
    12pound Sledge smashes, 20 reps
    Rope climb – no hands, 1 ascent
    Ring Push ups, 15 reps
    Rounds = 6 Rounds + donut jumps + Sledge smashes

    *Should of really got to 7 rounds!


  7. The Cell said

    Rope climb with no hands eh Stef???

    Did you video it? It must have been tough on the teeth….

  8. gus said

    hahahahaha. awesome!

  9. michelle said

    Outdoor training this evening 🙂

    Warm up: KB carry up stairs, some squats, pushups, burpees, KB Swings, mobility

    10 burpees
    Run up stairs
    2 x 16kg American KB Swing
    Run down stairs
    9 burpees
    Run up stairs
    4 x 16kg American KB Swing
    Run down stairs
    …….. and so on up to 1 burpee/20 KB Swings

    Time = 16:50 (ish)

    Finisher: 100 presses with light torsion bar

    Thanks, Steve, for another awesome session at Kings Park!!! 🙂

  10. Jane said

    Missed ocean swimming this morning – out late last night and couldn’t get up.

    PM session was 4 x 21 KB swing 12kg + 21 KTE the KB swings were fine, but the KTE woah!!! I took time resting to try and get quality KTE – I was pleased with my form even though I was down to 2 & 3 reps to get these finished – which is why it took me so long – total time 16mins 2secs

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