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Solitary Confinement – 16/1/18

Interval

Solitary Confinement – Cell Daily Workout – 16/1/18

High Intensity Intervals w/ Kettlebells & Pullups an running

[I1] 40 Sec Hollow Hold
rest 10 Sec
30 Sec Starters
rest 10 sec
20 Sec Body Rows or Pullups
rest 10 sec

[I2] 40 Sec KB Swings
rest 10 sec
30 Sec Goblet Squats
rest 10 sec
20 Sec KB Press
rest 10 sec

[3] 1/2 laneway Run Every Min x 2
or 

40 sec Row – 20 Sec Rest

x 4-5 Each

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“The Longest Mile – Intervals”

The Longest Intervals

The Longest Mile

Cell Intervals workout of the day 12/12/17

Part A

Inmates pedal on the Assault Bike 4800m or 3 Mile in interval style sprints. Short, hard efforts are required. 
 
Then
Complete as a team Congo Line
20 Burpee
30 Sledge Hammer Hits
40 KB Swings
50 Hollow Rocks

Once completed repeat with a 2 mile Assault bike and same rep scheme

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Assault & Battery

Max Aerobic Power

 Assault & Battery  

Assault Bike – is just one of the many torture devices found in our Cell sessions. This piece of equipment is the cornerstone of this workout. 

Cell Workout of the Day – 28/11/17

12 Mins

[I1] – Assault Bike 

30 on 30 off
60 on 60 off
90 on 90 off
(off is an active recovery)
x 2

[I2] Kettle Bell Swings
30 on 30 off
60 on 60 off
90 on 90 off
(off is an active recovery)
x 2

[I3] Mashup x 12
15 Toe Touches
20 MB Slams
15 Russian Twists
20 MB Wallballs

 

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Cell Training Jail Yard 23rd November 2017

Cell Training

Jail Yard – 23rd Nov 2017

Cell Training 3 mins of Work 1 Min of rest

In this Cell training session, it is designed to test ones tolerance to lactate. 6 stations consisting of full body compound movements in the high energy intense session.

1. 15 KB Swings  – 15 MB Slams

2. Assault Bike .2 of a mile
15 Diamond Pushups 

3. Sledge Hammer hits on Tyre x 15
Tyre Hops x 15

4. 15 Bent Over Flys
12 Upright Row
9 Bicep Curl & Press

5. 20 Sec Ski Erg – 20 Sec Side Plank Hold (con’t for 3 mins)

6. Sled Push – Max Metres

http://www.concept2.com.au/indoor-rowers/training/tips-and-general-info/anaerobic-threshold  

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Justice League

3rd November 2017

15 Minutes
rest 5 mins (active recovery)
15 Minutes

20 Plate Ground to Overhead
20 Weighted Stepups
20 KB Swings
Laneway Farmers Carry
20 Weighted Situps
20 Diamond Pushups
20 Banded Face pulls

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Cell – Wednesday 28th – Around the world

Cell-Logo-1[1]

Inmate 1 (I1) – 10 Mins
A1. 15m Sled Push
A2. 15 Dumbell Ground to Overhead
A3. 15 Toe Touches
rest 1 Min

Inmate 2 (I2) – 10 Mins
Assault Bike 30 Sec @ 80%
Assault Bike 30 Sec @ 50%
x 10

Inmate 3 (I3) – 10 Mins
A1. 15 Kettlebell Swings
A2. 10 KB Russian Twists
A3. 5 KB Turkish Getups