Friday, June 29, 2012

Friday 29/06/2012

Hang Clean - Strength

5 sets of 3 reps at 85% of max.


21/15/9 of:
Toes 2 Bar
Overhead Walking Lunge (20/10)
Kb Snatch Left arm
Kb Snatch Right arm (24/16)


Post time and weight to comments.

Thursday, June 28, 2012

Thursday 28/06/2012




Front Squat
5,5,3,3,1,1

Macca's Run
30 KB Swings
Macca's Run
30 KB High Pulls

Post time and weight to comments.

Wednesday, June 27, 2012

DON'T FORGET LONG SOCKS

As it says above.

Warmup as needed.

Rope Climbs - Skill Work

5 Minute AMRAP of:
10 Ring Pushups
20 Double Unders

Post time to comments.

Tuesday, June 26, 2012

Tuesday 26/06/2012



5 Rounds of:

"Bear Complex"
1 Deadlift
1 Hang Clean
1 Thruster
1 Back Squat
1 Press

The Complex creates 1 set. 1 Rounds consists of 5 Sets. The bar can not leave your hands or rest on the ground during your round. Rest as required between rounds.

Post weight to comments.

Monday, June 25, 2012

Monday 25/06/2012

Overhead Squat Practice

Strength work. Pullups/ Pushups

3 Rounds for time of:
50 squats
200m Run

Post time and weight to comments.

Saturday, June 23, 2012

Saturday 23/06/2012



5 Rounds of:
10 Pullups
10 Box Jumps
10 Snatch (50/30)

Post time and weight to comments.

Friday, June 22, 2012

Friday 22/06/2012



Dan Checch getting it done.


Bar Muscle Up practice.


For time:
20 Deadlift (120/80)
20 Burpees
20 Power Cleans (80/60)
20 Toes to Bar
1 Macca's Run


Post time and weights to comments.

Thursday, June 21, 2012

Thursday 21/06/2012

Rock of Ages is an awesome movie guys. Particularly if you love a good rock song. You guys should check it out.

Weighted Ring Dips
6 * 3 reps/ 1:30 between sets.

7 minute AMRAP of:
5 Thrusters (60/40)
200m Run

Post time and weight to comments.

Wednesday, June 20, 2012

Wednesday 20/06/2012

GO HEAVY!!

7 * 1 reps Split Jerk. Work @ 95% of max with 3 minutes rest between sets.

100 Situps
Macca's Farmer's Carry *2
100 Situps

There will be some changes to the website over the coming weeks. Also we will be putting ourselves through hell on Sunday 01/07/2012 and then going out for a big feed for lunch after. All are welcome.

Post time and weight to comments.


Tuesday, June 19, 2012

Tuesday 19/06/2012

Front Rack Lunges
4 * 10 reps. Rest 2 Minutes between sets.

21/15/9 of:
Handstand Pushups
Burpee Deck Squats
Kb High Pulls (24/16)

Post time and weight to comments.

Friday, June 15, 2012

Friday 15/06/2012

HSPU Practice/Strength

3 Rounds of:
10 Thrusters (40/25)
10 Box Jumps
Then 1 Macca's Run Then
3 Rounds of:
10 Dips
10 Pullups

Post time and weight to comments.

Thursday, June 14, 2012

Thursday 14/06/2012

50 Kettlebell Swings - Goal is 50 in a row.

On the minute for 10 minutes:
4 Power Cleans (100/70)


Annie:
50/40/30/20/10
Double Unders
Situps

Post time and weight to comments

Tuesday, June 12, 2012

Tuesday 12/06/2012

Strict Press (5,5,5,5,5)
Rest 2 minutes between sets.

21/15/9 of:
Burpees
Knees 2 Elbows

Post time and weight to comments.

Friday, June 8, 2012

Friday 08/06/2012

Clean High Pull
6 * 2 reps at 100% Clean and Jerk.

3 rounds of:
Max Reps Bench Press (80/50)
Macca's Run

Rest as required between rounds.

Post weight and reps to comments.

Wednesday, June 6, 2012

Wednesday 06/06/2012

6 Sets of 1 Snatch Balance S/Set with 3 Overhead Squats
60 Second rest between sets. Skill work, keep it light.

Strength - Sumo Deadlift - 3 * 10 Reps. 1 minutes rest between sets.

15/12/9 of:
Power Snatch (60/40)
Ring Dips

Post time and weight to comments.

Tuesday, June 5, 2012

Tuesday 05/06/2012

Hang Squat Clean
7 * 3 reps with 2 mins rest between sets.
work at 80% of max.

5/4/3/2/1 of:
Clean and Jerk (100/70)
200m Run

Post time and weight to comments.

Monday, June 4, 2012

Monday 04/06/2012

5 Super Sets of:
5 Strict Pullups with
10 Good Mornings


21/15/9 of:
Pushups (HR)
Butterfly Situps
Pushups (Not HR)
Squats

Post time and weight to comments.

Friday, June 1, 2012

Friday 01/06/2012

Pick a lift from this week you have missed and work on it:
-Deadlift
-Bench Press
-Snatch
-Clean and Jerk


30/20/10 of:
Kettlebell Swings (24/16)
Wall Ball
Renegade Rows

Post time and weights to comments.