3 Rounds Warm Up
Deadlift - Work up to a heavy single.
3 minutes of Burpees
Post reps and weight to comments.
Thursday, May 31, 2012
Wednesday, May 30, 2012
Wednesday 30/05/2012
Snatch.
Work your way up to a heavy single.
3 Rounds for time of:
Macca's Run
20 Toes 2 Bar
Post time and weight to comments.
Work your way up to a heavy single.
3 Rounds for time of:
Macca's Run
20 Toes 2 Bar
Post time and weight to comments.
Tuesday, May 29, 2012
Tuesday 29/05/2012
Clean and Jerk.
Work up to a heavy single.
3 Rounds of:
15 Pullups
50 Squats
Post time and weight to comments.
Monday, May 28, 2012
Monday 28/05/2012
Bench Press - Work up to a heavy single.
On the minute for 10 minutes:
5 Power Clean (60/40)
10 Pushups (Hand Release)
Post time and weight to comments.
On the minute for 10 minutes:
5 Power Clean (60/40)
10 Pushups (Hand Release)
Post time and weight to comments.
Friday, May 25, 2012
Friday 25/05/2012
3 Rounds for time of:
10 Hang Snatch (40/25)
40 Lat. Jumps
20 Overhead Squats (40/25)
40 Lat. Jumps
30 Wall Ball
40 Lat. Jumps
Post time and weight to comments.
10 Hang Snatch (40/25)
40 Lat. Jumps
20 Overhead Squats (40/25)
40 Lat. Jumps
30 Wall Ball
40 Lat. Jumps
Post time and weight to comments.
Thursday, May 24, 2012
Thursday 24/05/2012
Good Mornings
4 sets of 10 Reps. 1 minute rest between.
12 Min AMRAP of:
5 Turkish Getups each arm
10 Burpees
15 Push Press (40/25)
Post time and weight to comments.
4 sets of 10 Reps. 1 minute rest between.
12 Min AMRAP of:
5 Turkish Getups each arm
10 Burpees
15 Push Press (40/25)
Post time and weight to comments.
Wednesday, May 23, 2012
Wednesday 23/05/2012
3 Rounds for time of:
50 Double Unders
10 Ring Dips
50 Box Jumps
10 Ring Dips
50 Lunges
10 Ring Dips
1 Minute rest.
Post time and weight to comments.
50 Double Unders
10 Ring Dips
50 Box Jumps
10 Ring Dips
50 Lunges
10 Ring Dips
1 Minute rest.
Post time and weight to comments.
Tuesday, May 22, 2012
Tuesday 22/05/2012
A reminder that there is no 11am or 2pm class today.
50 Knees to Elbows
100 Situps
Macca's Farmer's Carry
100 Situps
50 Knees to Elbows
Post time and weight to comments.
Thursday, May 17, 2012
Thursday 17/05/2012
'Helen'
3 rounds of:
Macca's Run
21 Kettlebell Swings (24/16)
12 Pullups
Post time and weight to comments.
3 rounds of:
Macca's Run
21 Kettlebell Swings (24/16)
12 Pullups
Post time and weight to comments.
Wednesday, May 16, 2012
Wednesday 16/05/2012
A reminder that this week there is only a 6pm class on Friday. Only a 7am class
on Saturday. And no Sunday Class. Regionals are on this weekend all day Friday
Saturday and Sunday if you would like to come watch. They are being held at WIN
Stadium in Wollongong. There is a charge for entry.
Strength - Bent Over Row
4 sets of 8 reps
"JH"
21/15/9 of:
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
Strength - Bent Over Row
4 sets of 8 reps
"JH"
21/15/9 of:
Thrusters (40/25)
*2 Double Unders
Burpees
Post time and weight to comments.
Tuesday, May 15, 2012
Tuesday 15/05/2012
500m Row
21/15/9:
Ring Dips
Pushups (HR)
Then 400m Farmer's Carry to finish.
Post time and weight to comments.
21/15/9:
Ring Dips
Pushups (HR)
Then 400m Farmer's Carry to finish.
Post time and weight to comments.
Monday, May 14, 2012
Monday 14/05/2012
A reminder that this week there is only a 6pm class on Friday. Only a 7am class on Saturday. And no Sunday Class. Regionals are on this weekend all day Friday Saturday and Sunday if you would like to come watch. They are being held at WIN Stadium in Wollongong. There is a charge for entry.
15 Minute Cap
3 Rounds of:
5 Chest to Bar Pullups
10 HSPU/Wallclimbs
15 Burpees
20 Front Squats (40/25)
With Remaining time. Maximum weight Deadlift.
Post time and weight to comments.
15 Minute Cap
3 Rounds of:
5 Chest to Bar Pullups
10 HSPU/Wallclimbs
15 Burpees
20 Front Squats (40/25)
With Remaining time. Maximum weight Deadlift.
Post time and weight to comments.
Saturday, May 12, 2012
Saturday 12/05/2012
'Filthy Fifty'
50 of each exercise for time:
Box Jumps
Jumping Pullups
Kettlebell Swings (16/12)
Walking Lunges
Knees 2 Elbows
Push Press (20/15)
Situps
Wall Balls
Burpees
Double Unders
Post time and weight to comments.
50 of each exercise for time:
Box Jumps
Jumping Pullups
Kettlebell Swings (16/12)
Walking Lunges
Knees 2 Elbows
Push Press (20/15)
Situps
Wall Balls
Burpees
Double Unders
Post time and weight to comments.
Friday, May 11, 2012
Friday 11/05/2012
3 rounds of:
20 Renegades
200m Farmer's Carry
500m Row for a sprint. 1 attempt.
Core work.
Post time and weight to comments.
Thursday, May 10, 2012
Thursday 10/05/2012
'Fight Gone Bad'
With a continually running clock perform stations in 1 minute intervals. After completion of all 5 stations rest for 1 minute. 3 rounds for reps of:
Wall Ball
Sumo Deadlift High Ball (35/20)
Box Jumps
Push Press (35/20)
Row (for calories)
Post repetitions to comments.
With a continually running clock perform stations in 1 minute intervals. After completion of all 5 stations rest for 1 minute. 3 rounds for reps of:
Wall Ball
Sumo Deadlift High Ball (35/20)
Box Jumps
Push Press (35/20)
Row (for calories)
Post repetitions to comments.
Wednesday, May 9, 2012
Wednesday 09/05/2012
"DT"
5 Rounds for time of:
12 Deadlifts (70/50)
9 Hang Cleans
6 Push Jerk
Post time and weight to comments.
5 Rounds for time of:
12 Deadlifts (70/50)
9 Hang Cleans
6 Push Jerk
Post time and weight to comments.
Tuesday, May 8, 2012
Tuesday 08/05/2012
1km Run
10 Stirict Pullups
20 Hang Clean (60/40)
30 Push Press (60/40)
40 Walking Lunges
50 HR Pushups
100 Situps
200 Double Unders
Post time and weight to comments.
10 Stirict Pullups
20 Hang Clean (60/40)
30 Push Press (60/40)
40 Walking Lunges
50 HR Pushups
100 Situps
200 Double Unders
Post time and weight to comments.
Monday, May 7, 2012
Monday 07/05/2012
Fran Day!!!
21/15/9 of:
Thrusters (40/25)
Pullups
Post time and weight to comments.
21/15/9 of:
Thrusters (40/25)
Pullups
Post time and weight to comments.
Friday, May 4, 2012
Friday 04/05/2012
10 Min AMRAP of:
2 Clean and Jerk (70/50)
5 Burpees
10 Pushups
15 Squats
4 C+J
5 Burpees
10 Pushups
15 Squats
6 C+J
5 Burpees
10 Pushups
15 Squats
8 C+J
5 Burpees
10 Pushups
15 Squats
10 C+J
5 Burpees
10 Pushups
15 Squats
Post time and weight to comments.
2 Clean and Jerk (70/50)
5 Burpees
10 Pushups
15 Squats
4 C+J
5 Burpees
10 Pushups
15 Squats
6 C+J
5 Burpees
10 Pushups
15 Squats
8 C+J
5 Burpees
10 Pushups
15 Squats
10 C+J
5 Burpees
10 Pushups
15 Squats
Post time and weight to comments.
Thursday, May 3, 2012
Thursday 03/05/2012
12 Min Cap: Option 1:
600m Run
20 Pullups
20 Ring Dips
20 Deadlift (120/80)
30 Ground to Overhead (50/35)
Option 2:
750m Row
10 Muscle Ups
20 Deadlift (120/80)
30 G20 (50/35)
Post weights and completion to comments.
Wednesday, May 2, 2012
Wednesday 02/05/2012
10 min AMRAP of:
20m Overhead Lunge
10 Burpees
Rest
3 min of Double Unders
Rest 1 Min
2 Min of Pushups
Rest 1 Min
1 Min of L-Hang
20m Overhead Lunge
10 Burpees
Rest
3 min of Double Unders
Rest 1 Min
2 Min of Pushups
Rest 1 Min
1 Min of L-Hang
Tuesday, May 1, 2012
01/05/2012
12 min Cap:
3 Rounds of:
15 Chest to Bar (Male)/Pullups (Female)
9 Power Smatch (50/35)
50 Double Unders
With remaining time perform maximum weight thruster for 1 rep.
Post time and weight to comments.
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