July

Rhino’s workouts

01.07.09
2.5 hours kettlebell demo
mostly swings, squat pulls, cleans and snatch’s

JUNE

Rhino’s workouts:

I have been out of town on a course for three weeks.  I managed to get about 3-4 workouts in per week.  Mostly kettlebells.  I will start recording my workouts again this week.

30.06.09
1 hour submission wrestling

29.06.09
Row warm up (1st min 209/500m, 2nd min 204/500m, etc to 5th min 149/500m)
Cross Fits FRAN:
21,15,9 of 95# Thruster and Pull Ups
Time = 3:53
50 GHD sit ups
50 GHD Hypers
30 Ring Dips
30 Ring Push Ups

25.06.09
Did my first kettlebell circuit at the Athletic Club today. Here is what I did:
55# kb’s 3X10 of:
KB Swings, Windmills, Squat Pulls, Double KB Clean and Jerks, Double KB Snatch’s, KB Handle push ups (3×20), 180 swing/Bronco kick circuit, Double KB teeter totter, Dips (3×15). 43min done.

23.06.09
1. Tabata Jump Rope X 10
2. As many rounds in 30 min of:
KB Snatch Right (63#) X 10
KB Snatch Left (63#) X 10
Burpee Knee Tuck Jump X 10
KB Pull Over Butt Lifts (63#) X 20

22.06.09
1:40 min bike ride

21.06.09
Power Cleans
185#X5, 205#X5,225#X3X5
50 GHD Sit Ups
50 GHD Hyper Extensions
30 Power Cleans & Press’s @ 135# X 30 reps for time: 3:32

20.06.09
1. Row 800m (2:40)
2. 21,15,9 of:
Pull Ups & 135# Thrusters
3. 2 sets of:
275# Dead Lift (5) & Burpees (10)

May 25-30

Rhino’s workouts:

28.05.09
Power Cleans 3 rps of:
135#, 185#, 205#, 225 #
Stiff leg Dead lifts 5 rps of:
225#, 275#, 295#
Dead lifts 5 reps of
295#, 345#, 365#
GHD work 20 reps of 6 exercises.

27.05.09
1. 3 sets of 10 on each arm:
kb press, kb push press, kb jerks
2. 21,15,9 of:
Knee Tuck Burpees
180 swings
3. Kb 2 sets of:
5×1 arms push offs (aside)
10x close grip push ups
15xcross over push ups
5 death drop push ups
4. 21,15,9 of:
Sprawls
KB Snatch

25.05.09
Tabata circuit X 10 sets of 6 rounds:
Throwing dummy shouldering
Stability ball rolling
Rope ball slams
Gymnastics (choice)
Over/under of a waist high bar
Bungee sprints

May 18-23

Rhino’s workouts:

23.05.09
2 hours of submission wrestling (broke my baby toe and bit my tounge - good times!)

22.05.09
Alternate between the two and ladder down on the bronco kicks
Kettlebell swings X 20
Knee tuck bronco kicks X 15,14,13….1
Then complete
300 push ups

21.05.09
Submission wrestling X 1 hour

20.05.09
KETTLEBELLS (start by doing 10 swings, then 10 swings and 10 squat pulls, then 10 swings, 10 squat pulls and 10 clean and press etc…)
Swings
Squat pulls
Clean and press
Squat pulls
Squat jumps
Leg raise butt lifts
Snatches
1/2 get ups
Hand to hand
cross over push ups
Figure 8 swings

18.05.09
1 min beeps - 5 rounds of each of the following:
R#1 kb swing (15) & knee tucks (20)
R#2 kb alternating vertical cleans (10) & squat thrust bronco kicks (10)
R#3 kb snatch (10) & sprawls (10)
R#4 double kb clean and jerks (5) & knee tuck burpees (10)

May classes

22.05.09
Alternate between the two and ladder down on the bronco kicks
Kettlebell swings X 20
Knee tuck bronco kicks X 15,14,13….1
Then complete
300 push ups

20.05.09
KETTLEBELLS (start by doing 10 swings, then 10 swings and 10 squat pulls, then 10 swings, 10 squat pulls and 10 clean and press etc…)
Swings
Squat pulls
Clean and press
Squat pulls
Squat jumps
Leg raise butt lifts
Snatches
1/2 get ups
Hand to hand
cross over push ups
Figure 8 swings

18.05.09
1 min beeps - 5 rounds of each of the following:
R#1 kb swing (15) & knee tucks (20)
R#2 kb alternating vertical cleans (10) & squat thrust bronco kicks (10)
R#3 kb snatch (10) & sprawls (10)
R#4 double kb clean and jerks (5) & knee tuck burpees (10)

15.05.09
Kettlebell workout:
KB swing X 100
KB windmill X 40
KB turkish get up X 30
kb sqaut pull x 100
kb clean and press x 60
kb snatch x 60
high swing x 100
kb leg raise butt lift X 75

27.04.09 AM
Caren - 36 seconds x 4 straight through girls rule workout
2 hand swing/lunges
snatch/sprawls
squat pulls/180 frog hops
h to h swings/sprawls
36 x 7 rounds abs
27.04.09 PM
Caren
40 seconds on 20 seconds off straight through x 2 second round replace three high knees with sprawls
kb 2 hand swing - high knees
dive bombers - skip
kb figure 8s - high knees
windmills pu - skip
kb hand 2 hand swing - high knees
walk out pu - skip
kb clean - high knees
stop drop 1/2 roll - skip
kb squat thrust swings - high knees
bootstrappers - skip

29.04.09
Ryan & Tricia
Part 1
25 20 15 10 of the following:
2 handed swings, snatch L, snatch r, froghops, hand to hand swings, sprawls, clean and press L, Clean and press R, Squat pulls, High swings
Lunges, Bottoms up press, Tuck Jumps
780 reps - sport style lots of reps

Part 2
5 min ladder
Rack walk with 2 Kb alternate cleans
2 min rack walk with 2 KB Jerks
Abs Ladder
Buttlifts
Crunches

May 11-16

Rhino’s Workout Log

15.05.09
Submission Wrestling 1 hr
Kettlebell workout:
KB swing X 100
KB windmill X 40
KB turkish get up X 30
kb squat pull x 100
kb clean and press x 60
kb snatch x 60
high swing x 100

14.05.09
20-15-10
Bench press (225lbs) & tuck jumps
10-10-10
Burpee dead lift (225lbs) & l-st pull up
1-5 ladder
Cleans (135lbs) & hand stand push ups

13.05.09
Row 5 km (19:04 = 1:54/500m)

11.05.09
welcome back workout
1min beeps
KB snatch (5 aside @ 72lbs)/KTE (10) X 5
2 KB jerks (10 @ 72lbs)/Ring Dips (10) X 5

Apr 25-30

Rhino’s workout log

(25.04.09)
1 min intervals complete 5 sets of 10 reps of the following:
R1 - Dead Lifts @ 225lbs & KTE
R2 - Prisoner Squat Jumps & Bronco Push Ups
R3 - Hang Cleans @ 105 lbs & Stability Ball Knee Tuck Push Ups
R4 - Stiff Leg dead Lift Plate Circle @ 45lbs & Wrist roll ups (1min).

20-25 Apr

Rhino’s workout log

(24.04.09)
every min. beep complete 10,11,12,13,14 of the following rounds:
R1 - KB Swing & Burpee Tuck Jump
R2 - KB Snatch & Tuck Jumps
R3 - KB Jerks & Bronco Push Ups (killer round)
R4 - Gun Slinger & Prisoner Squat Jumps (deep) 41 of each.

(21.04.09)
Run 2.5 km + 2.5 km telephone poll sprints
Telephone Pole Sprints - sprint to the 1st poll, walk to the second and keep repeating.

(20.04.09)
“Old School Weights”
Bench Press (135×10, 225×5,245×5, 265×5,275×5,295×5)
Dips (bw+45×10,bw+55×10, bw+70×10)
Inc. DB Press (70’sx10×3sets)
KB Press (55lbx10×3 sets each arm)
Squats (135×10,225×5,315×5,365×10)
I am going to start weight training again to work on my strength.

April 12-18

Rhino’s workout log

(17.04.09)
30sec of each X 2 per round followed by a 2min break:
R1 - KB Swing, Sprawls, KB Squat Pulls, Bronco Kicks, KB Squat Jumps
R2 - KB Snatch, Knee Tuck Jumps, KB Clean & Press, Sit Outs, KB Hand to Hand Swing
R3 - KB Teeter Totter, Wind Mill Push Ups, KB Squat Thrusts, 180 Frog Hops, KB High Swing
R4 - KB Thruster, Dive Dog Push Ups, KB, Stp Drop 1/2 roll, KB Snatch Pulls
Then 5 min Burpee test - 72 reps
5 min sprint push ups ladder - made it up to 19

(16.04.09)
Kettlebells @ 88lbs (The little big buy!)
Swings X 30
Squat Pulls X 30
Snatches X 30 (15 per side)
Bell Catches X 30
Clean & Strict Press X 10
Clean & Push Press X 10
Clean & Jerk X 10
Hand to Hand Swing X 30
Froward juggle X 30
High Swing X 30
Squat Jumps X 30
44 min done

(15.04.09)
36sec on/36 sec off X 4 of each of the following:
KB Squat Pulls @ 62lbs
Bronco Push Ups
KB 180 swings @ 62 lbs
Hand Stand Push ups
KB Bottoms up press
Burpees
KB Jerks @ 62lbs
KB Snatch @65 lbs

(14.04.09)
Cleans:135lbs (5X1), 185lbs (3X1), 205lbsX1, 225lbsX1, 245lbsX1, 255lbsX1, 265lbsX1, 275lbsX1 PB
L-Sit Pull Ups X 30

(13.04.09)
With a continuous running clock set at 1 minute:
Push ups (15) X 5
Prisoner Squats-Oli squat style (15) X 5
Leg raise butt lift (10) X 5
Then super set 11 rounds of:
KB swings @ 62lbs (ladder reps from 10,11,12,…20) and
Knee Tuck Burpees (10 reps)

40 min walk

(12.04.09)
Run 5K

April 09

Class workouts

(24.04.09)
The first min complete 10 of the 1st exc. the second min complete 10 of the second then then 11,12,13,14 of the following rounds:
R1 - KB Swing & Burpee Tuck Jump
R2 - KB Snatch & Tuck Jumps
R3 - KB Jerks & Bronco Push Ups (killer round)
R4 - Gun Slinger & Prisoner Squat Jumps (deep) 41 of each in honor of Karrin Stuedle birthday - I am not allowed to say how old she is…?

(20.04.09)
2min on 30sec off:
R1 (KB swing, reverse burpee, hurdle sprawl ladder, med ball core rotation chest pass.
R2 (KB snatch, squat thrust bronco kicks, hurdle bear crawl ladder, med ball cross over push ups)
R3 (KB jerks, squat thrust 180 jumps, hurdle bear hops, med ball seated revers tosses)
R4 (KB alternating vertical cleans, hurdle knee down ladder, med ball split squat jumps)

(17.04.09)
30sec of each X 2 per round followed by a 2min break:
R1 - KB Swing, Sprawls, KB Squat Pulls, Bronco Kicks, KB Squat Jumps
R2 - KB Snatch, Knee Tuck Jumps, KB Clean & Press, Sit Outs, KB Hand to Hand Swing
R3 - KB Teeter Totter, Wind Mill Push Ups, KB Squat Thrusts, 180 Frog Hops, KB High Swing
R4 - KB Thruster, Dive Dog Push Ups, KB, Stp Drop 1/2 roll, KB Snatch Pulls
Then 5 min Burpee test - 72 reps
5 min sprint push ups ladder - made it up to 19

(15.04.09)
36sec on/36 sec off X 4 of each of the following:
KB Squat Pulls
Bronco Push Ups
KB 180 swings
Hand Stand Push ups
KB Bottoms up press
Burpees
KB Jerks
KB Snatch

(13.04.09)

With a continuous running clock set at 1 minute:
Push ups (15) X 5
Prisoner Squats-Oli squat style (15) X 5
Leg raise butt lift (10) X 5
Then super set 11 rounds of:
KB swings @ 62lbs (ladder reps from 10,11,12,…20) and
Knee Tuck Burpees (10 reps)

(10.04.09)
Ladder for 6min with 2 min break between rounds:
1. Sprint/knee tuck jump
2. Bear Crawl/KB swings (5-10-15…)
3. Army Crawl/Push Up Bronco Kicks
4. Sprint/KB High Swings (5-10-15…)
5. Lunge Walk/Push Ups Knee Tuck Jumps
6. Frog Hops/Prisoner Squat Jmps

(08.04.09)
30sec of the first/30sec of the second /30sec rest X 3 (1min rest between rounds) of each of the following:
R#1 KB swings, Tuck Jumps
R#2 2 KB Jerks, knee downs
R#3 KB Snatch Pulls, Bronco Kicks
R#4 2 KB Burpees, Burpees
R#5 KB High Swings, Sprawls
R#6 2 KB Clean & Jerks, Prisoner Squat Jumps
R#7 Plank, Full Crunch, leg raise butt lifts (no rest this round)

(06.04.09)
36 sec on/36 sec off X 4 rounds of each of the following:
KB Snatch
Hand Stand Push Ups
KB Jerks
Push Ups Bronco Kicks
KB 180 Swings
Burpees
KB Squat Thrust 2 hand Swings
Sprint Push Ups
4:48 per round X 8 = good workout!!!!