Monday 30/04/2012

Exciting Stuff!!!

10 Minute AMRAP of:
30 Toes to Bar
30 Kettlebell Swings
30 Box Jumps
20 T2B
20 KBS
20 Box Jumps
10 T2B
10 KBS
10 Box Jumps

Post time and weight to comments.

Thursday 26/04/2012

NO  2PM CLASS TODAY.


"Grace"
30 Clean and Jerks (60/40)

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ANZAC DAY

10AM Class only Today.
No 2pm Class Thursday.
7AM only on Saturday.

"Wood"

5 Rounds for time of:

Macca's Run

10 Burpee Box Jumps

10 Sumo Deadlift High Pull (40/25)

10 Thrusters (40/25)

1 Minute Rest

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Tuesday 24/04/2012

ANZAC DAY - 10AM ONLY
SATURDAY 28TH - 7AM ONLY
Strength - Good Mornings
4 Sets of 10 Reps.

Macca's Run
25 Wall Ball
50 Pushups
100 Double Unders
Macca's Run
100 Double Unders
50 Pushups
25 Wall Ball
Macca's Run

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Monday 23/04/2012

AMRAP in 15 minutes of:
3 Front Squat (60/40)
6 Pullups
9 KB Swings (24/16)
12 Box Jumps

Or in teams of 2:
AMRAP in 20 Minutes of:
3 Front Squats
6 Pullups
9 KB Swings
12 Box Jumps

Rounds are done in alternating order.


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Saturday 21/04/2012

Bent Over Row
50 Reps at 1/2 body weight.


21/15/9
Front Squats (60/40)
Pushups
Then 1 Macca's Run to finish.


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Friday 20/04/2012

Muscle Snatch
7* 2 reps

3 rounds for time of:
20 Toes to Bar
20 Situps with medball throw
20 Box Jumps
200m Run

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Thursday 19/04/2012

Strict Pullups
50 - Strength

10 Rounds for time of:
12 Kb Swings (24/16)
6 Overhead Squats (60/40)

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Wednesday 18/04/2012

Squat Cleans.
3 sets of 3,2,1's

21/15/9 of:
Power Clean and Jerk (40/25)
Ring Dips

Post time and weights to comments.

Tuesday 17/04/2012

Strength/Skill
Handstand Pushup / Handstands
10 Minutes.


Macca's Run
50 Situps
100 Double Unders
Macca's Run
100 Double Unders
50 Situps
Macca's Run

Post time and weight to comments.

Monday 16/04/2012

Strength - Deadlifts/Tyre Flips
(5,5,5,5,5)/(4 * 1 minute sets with a 2minute break)

42 WallBalls
21 Push Press (40/25)
30 WallBalls
15 Push Press
18 Wall Balls
9 Push Press

Post time and weight to comments.

Friday 13/04/2012

Push Press
5,5,5,5,5


13 Minute AMRAP of:
13 Power Snatch (40/25)
13 Sumo Deadlift High Pull (40/25)
13 Double Unders

Post time and weight to comments.

Thursday 12/04/2012

5 Minute AMRAP of:
9 Deadlifts (80/50)
9 Push Ups (HR)

5 min rest.

3 Rounds for time of:
200m Run
20 Jumping Lunges
15 Situps
10 Ring Dips

Post time and weight to comments.

Wednesday 11/04/2012

Bent Over Row
(5 * 8 Reps with 60-90 seconds rest between sets.)

21/15/9 of:
Power Clean (40/25)
Knees to Elbows
Burpees

Post time and weight to comments.

Tuesday 10/04/2012

"Helen"
3 Rounds of:
Macca's Run
21 Kettlebell Swings (24/16)
12 Pullups


Core Work.

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Death By Thruster (40/25)


60 Turkish Getups

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Saturday 08/04/2012

5 Rounds for time of:

3 Muscle Ups
6 Squat Clean and Jerk (60/40)
9 Burpees
200m Run

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Thursday 05/04/2012

50 Pullups
200m Farmers Carry
50 Kettlebell Swings
200m Farmers Carry
50 Double Unders
200m Farmers Carry
50 Overhead Squats (40/25)

Post time and weight to comments.

Wednesday 04/04/2012

Macca's Interval Runs.
Op A - 8 runs. 1 performed every 3 minutes.
Op B - 6 Runs. 1 performed every 4 minutes.


212/15/9 of:
Shoulder to overhead (60/40)
Toes to Bar

Post time and weight to comments.

Tuesday 03/04/2012

Hang Snatch
(3,3,3,3,3,3)

21/15/9 of:
Wall Ball *2
200m medball carry
medball situps

Post time and weight to comments.

Monday 02/04/2012

20 Minutes practicing kipping pullups and butterfly pullups


10 minute AMRAP of:
10 Ring Rows
10 Pushups
10 Burpees

Post time and weight to comments.