Health Ninja

Jack Rourke is the Health Ninja. A truly average person who has worked his butt of to be awesome fit and healthy.

The average person can achieve better then average results.

Workout Of The Day No 38

By on November 22, 2017 in Training with 0 Comments
Workout Of The Day No 38

Today’s Workout a) 12 minutes to find your heaviest 3 rep touch n go Power Snatches Rest 4mins b) As Many Rounds As Possible in 7 minutes of 7 Power Snatches 25/35kgs 3 Bar Muscle ups Rest 4mins c) 2km Row for time

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Workout Of The Day 37

By on November 21, 2017 in Training with 0 Comments
Workout Of The Day 37

Today’s Workout a) 15 minutes to find your heaviest Clean (Power or Squat) Rest 5mins b) As Many Rounds As Possible in 20 minutes of 1Km Row buy in, remaining time AMRAP 5 Power Cleans @ 75% of above weight 10 Pull ups 15 Push ups 200m Run

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Is a Diet That Contains Fat Healthy?

By on September 16, 2017 in Lifestyle, Nutrition with 0 Comments
Is a Diet That Contains Fat Healthy?

Having a weight problem all my life I’m always on the lookout for a solution to controlling my weight that would suit me. So when I was handed a book by my daughter recently that she had been given to read, I was intrigued to see that it was all about not worrying about having more »

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Workout Of The Day No 36

By on August 9, 2017 in Exercise with 0 Comments
Workout Of The Day No 36

Try this Workout of the day a) Bench Press, 5 sets to find your heaviest set of 3 reps Rest 5mins b) 10 rounds for time of 3 Power Snatches 40/60kgs 10 Burpees 200m Run Rest 5mins c) 100 Calorie Row for time

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Nutritional Secrets to Fitness Success

By on August 6, 2017 in Lifestyle, Nutrition with 0 Comments
Nutritional Secrets to Fitness Success

I had a discussion with friend today that had been pretty fit and healthy a few years back, but had let them self go.  The question they asked is where do they start on the road back ?.   Well nutrition is 80% of the answer,  So here are some of the nutritional secrets you more »

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Workout Of The Day No 35

By on July 20, 2017 in Exercise with 0 Comments
Workout Of The Day No 35

Today’s Workout a) Every Minute on the Minute for 8 minutes 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat @ 80% of your 1 rep max Rest 3mins b) Complete for time 30 Power Snatches 30/50kgs 30 GHD sit ups 20 Power Snatches 35/55kgs 20 GHD sit ups 10 Power Snatches 40/60kgs 10 more »

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Workout Of The Day No 34

By on July 18, 2017 in Exercise with 0 Comments
Workout Of The Day No 34

Today’s Workout a) Front Squats, 5 sets of 3 reps @ 90% of your 1 rep max Rest 5mins b) As Many Rounds As Possible in 20 minutes of Buy in 50 Burpees Remaining time 3 Squat Cleans 50/70kgs 10 V ups 200m Run

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Workout Of The Day No 33

By on July 16, 2017 in Training with 0 Comments
Workout Of The Day No 33

Today’s Workout a) Front Squats, 5 sets of 3 reps @ 90% of your 1 rep max Rest 5mins b) As Many Rounds As Possible in 20 minutes of Buy in 50 Burpees Remaining time 3 Squat Cleans 50/70kgs 10 V ups 200m Run

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Workout Of The Day No 33

By on July 14, 2017 in Training with 0 Comments
Workout Of The Day No 33

Today’s Workout a) 12 minutes to find your heaviest Clean n jerk Rest 5mins b) 5 rounds for time of 5 Clean n jerks 40/60kgs 10 Wall ball shots 6/10kgs 9/10ft target Rest 2mins c) 5 rounds for time of 200m Run 10 Burpees

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Workout Of The Day No 32

By on July 12, 2017 in Training with 0 Comments
Workout Of The Day No 32

Try this one on for size people.. Today’s Workout a) 12 minutes to find your heaviest 1 rep Overhead Squat Rest 5mins b) As Many Rounds As Possible in 20 minutes of 9 Overhead Squats 35/50kgs 15 Pull-ups 21 Kettle bell swings 16/24kgs Rest 4mins c) Complete for time 1.6km Run

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