Front Squat 4 * 9 Reps @ 75%
3 Rounds of:
10 Clean and Jerk (60/40)
15 Pullups
20 Wall Ball
Post time and weight to comments.
Friday, June 28, 2013
Thursday, June 27, 2013
Thursday 27/06/2013
Thursday is Stretch/ Rest and Catch up day.
We will be spending the majority of the class loosening everything up followed by a short workout at the end. If you want to hang around and get a little extra done you can.
5 Minute AMRAP of:
30 Double Unders
10 Pushups
We will be spending the majority of the class loosening everything up followed by a short workout at the end. If you want to hang around and get a little extra done you can.
5 Minute AMRAP of:
30 Double Unders
10 Pushups
Wednesday, June 26, 2013
Wednesday 26/06/2013
Seated Dumbell Press
3 * Max Reps
25 Min Cap of 10-1:
Bear Crawls
Box Jumps
Toes 2 Bar
Post time and weight to comments.
3 * Max Reps
25 Min Cap of 10-1:
Bear Crawls
Box Jumps
Toes 2 Bar
Post time and weight to comments.
Tuesday, June 25, 2013
Tuesday 25/06/2013
Back Squat 5 * 6 @ 75%
Same as last week
12 Minute AMRAP of:
9 Burpees
6 Squat Snatch (60/40)
3 Muscle Ups (Suitable scaling on the board)
Post time and weight to comments.
Same as last week
12 Minute AMRAP of:
9 Burpees
6 Squat Snatch (60/40)
3 Muscle Ups (Suitable scaling on the board)
Post time and weight to comments.
Monday, June 24, 2013
Monday 24/06/2013
Strict C2B pullups/ Pullups
5 Sets
Skill work - 2 Position Clean
-Floor
-Hang
10 Reps @ 50% for perfection.
21/15/9 of:
KB Push Press (24/16)
KB SDHP (24/16)
Post time and weight to comments.
5 Sets
Skill work - 2 Position Clean
-Floor
-Hang
10 Reps @ 50% for perfection.
21/15/9 of:
KB Push Press (24/16)
KB SDHP (24/16)
Post time and weight to comments.
Friday, June 21, 2013
Friday 21/06/2013
Front Squat - 4 * 9 @ 70%
10 Minute AMRAP of:
6 Wall Ball
3 C2B Pullups
12 Wall Ball
6 C2B Pullups
18 Wall Ball
9 C2B Pullups
and increase in this fashion until time runs out.
Post time and weight to comments.
Thursday, June 20, 2013
Thursday 20/06/2013
Cruisy day today, rest and recover.
Bent over row
3 * 10
7 Minute Amrap of:
7 Ring Dips
30 Double Unders
Post time and weight to comments.
Bent over row
3 * 10
7 Minute Amrap of:
7 Ring Dips
30 Double Unders
Post time and weight to comments.
Wednesday, June 19, 2013
Wednesday 19/06/2013
HS/HSPU work
5 sets
20 minute cap to complete 5 rounds of:
15 Squat Cleans (40/25)
15 Pushups
15 Box Jumps
15 KB Swings (24/16)
Post time and weight to comments.
5 sets
20 minute cap to complete 5 rounds of:
15 Squat Cleans (40/25)
15 Pushups
15 Box Jumps
15 KB Swings (24/16)
Post time and weight to comments.
Tuesday, June 18, 2013
Tuesday 18/06/2013
Skill/Mobility - Turkish Getup
5 * 6 Back Squats @ 75%
3/2/1 Minute Amrap with 1 minute breaks between of:
5 Toes 2 Bar
5 Deadlifts (100/60)
Post time and weight to comments.
Monday, June 17, 2013
Monday 17/06/2013
Overhead Squat work as part of your warm up. 10 minutes.
4 * 10/5 Strict Pullups (If you can do more then do it. If you need to break up sets a little fine).
Beginning with and every 2 mins a shuttle run while completing:
21/15/9 of
Push Press (60/40)
Burpees
Post time and weight to comments.
4 * 10/5 Strict Pullups (If you can do more then do it. If you need to break up sets a little fine).
Beginning with and every 2 mins a shuttle run while completing:
21/15/9 of
Push Press (60/40)
Burpees
Post time and weight to comments.
Friday, June 14, 2013
Friday 14/06/2013
Front Squats 4*8 @ 70%
7 Minute AMRAP of:
1 Clean (60/40)
1 Jerk (60/40)
2 Cleans
2 Jerks
3...
Increase reps until time runs out.
7 Minute AMRAP of:
1 Clean (60/40)
1 Jerk (60/40)
2 Cleans
2 Jerks
3...
Increase reps until time runs out.
Thursday, June 13, 2013
Thursday 13/06/2013
Hey guys, gym is neat and tidy. Burpee penalties will be enforced. Joy all around.
"Cindy"
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments.
"Cindy"
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments.
Wednesday, June 12, 2013
Wednesday 12/06/2013
HS Practice. Additional information on the whiteboard.
Bent Over Row - 4 * 10 reps
4 Rounds for time of:
1 Run
5 Deadlifts (120/80)
10 Burpees
Post time and weight to comments.
Bent Over Row - 4 * 10 reps
4 Rounds for time of:
1 Run
5 Deadlifts (120/80)
10 Burpees
Post time and weight to comments.
Tuesday, June 11, 2013
Monday 11/06/2013
Great to see everyone's improvements last week and a big welcome to all the new people who did base testing. Really proud of all of you and I hope it encouraged your efforts on how hard you've been working this year.
New program starts today with a big emphasis on squats again to boost your overall strength.
Skill Work 5 * 3 reps of Hang power cleans at 50% of max working on keeping the bar against the thighs during the pull.
5*5 Back Squat @ 75% of max
21/15/9 of:
Ring Dips
Toes 2 Bar
Kettlebell Swings
Post time and weight to comments.
New program starts today with a big emphasis on squats again to boost your overall strength.
Skill Work 5 * 3 reps of Hang power cleans at 50% of max working on keeping the bar against the thighs during the pull.
5*5 Back Squat @ 75% of max
21/15/9 of:
Ring Dips
Toes 2 Bar
Kettlebell Swings
Post time and weight to comments.
Friday, June 7, 2013
Friday 07/06/2013
Hey Guys,
Amazing PB's again yesterday. Some highlights were:
Ash w - 115kg deadlift
Jo K - 105kg Deadlift
Dr Pepper - 82.5 kg deadlift (17.5kg pb)
Alex H - 200kg Deadlift (20kg pb)
A huge improvement on Helen times and Fran times. (Tim D 3:34)
Again everyone pb'd something.
Hours for this weekend, apparently my email is not working:
Saturday Classes as usual Except Gymnastics, no gymnastics on Saturday.
Sunday Classes: Closed
Monday Classes: 8:00 am followed by basketball and going out for breakfast if anyone is keen.
Enjoy your long weekend. Coach.
Amazing PB's again yesterday. Some highlights were:
Ash w - 115kg deadlift
Jo K - 105kg Deadlift
Dr Pepper - 82.5 kg deadlift (17.5kg pb)
Alex H - 200kg Deadlift (20kg pb)
A huge improvement on Helen times and Fran times. (Tim D 3:34)
Again everyone pb'd something.
Hours for this weekend, apparently my email is not working:
Saturday Classes as usual Except Gymnastics, no gymnastics on Saturday.
Sunday Classes: Closed
Monday Classes: 8:00 am followed by basketball and going out for breakfast if anyone is keen.
Enjoy your long weekend. Coach.
Thursday, June 6, 2013
Thursday 06/06/2013
This should pump you up for even more pb's today!
Couple from yesterday:
Tim D 100kg Overhead Squat
Nathan 92.5kg Clean @ bw of like 70 something kilos maybe? (not that heavy)
Dr Pepper with an impressive 44kg improvement on her back squat to 65kg.
Chloe Elisabeth unassisted.
And there were many more but I can not find them on the whiteboard. Read it to be impressed.
Team spots are filling up. Plenty of male pairs needing female pairings to go with them.
Wednesday, June 5, 2013
Wednesday 05/06/2013
Again with the Pb's falling like rain yesterday crew.
There was some good encouragement yesterday but what I want to see from everybody is a celebration in each other's achievements. High-5's, words of encouragement, chest bumps, dancing and fist pumps are needed from everyone in class to help get each other over the line.
This is exciting, these people are here for the same reason as you!
Couple of big pb's yesterday:
Fraser 67.5kg Snatch (bodyweight) 10kg pb
Hondo 80kg Overhead Squat (easy as mind you) 20kg pb
Courts and Duggan 57.5kg Overhead squat (up 15 or so kgs each)
Ben W 115 Back squat up 15kg
Everyone pb'd something yesterday and there are too many to mention. Write them in the comments if you like, post them on the facebook page. Video your pb's and upload them to the fb page.
See you today sometime.
Tuesday, June 4, 2013
Tuesday 04/06/2013
Massive, massive, massive day yesterday with everyone improving their personal best on at least one benchmark and many of you improving not just strength re-tests but workout times as well which is a testament to your hard work.
There was too many too mention but some highlights included:
Taryn Robinson 90kg Back Squat
Kristy with a 7.5kg pb and Alex H with a 15kg pb back squat.
Skippy with 41 Strict Handstand Pushups
Jack 17 Muscle Ups
Tim C finally hitting 90kg Snatch
Laura shaving 1 minute of her 'Helen' time and last but not least,
Brent for taking a whopping 11 minutes off his 'Fran' time.
As I said there were many more but we would be here all day. Stay tuned for tomorrow's updates and pb's. Well done keeping the gym neat and tidy yesterday.
Monday, June 3, 2013
Monday 03/06/2013
Hey guys, we will be testing our Max weights/reps and some of our benchmark workouts all week. The way it will work is that every exercise/workout will be on the board.
Your trainers will be there to assist in whatever way but you choose your daily strength tests and workouts depending on how you feel.
I will be posting pb's all week on the website here and facebook.
On a slightly less joyous note, make sure you put your tape in the bin and your equipment away including BANDS and not limited to kettlebells each class. It doesn't matter if someone in the next class plans to use it. You guys seem to be getting too comfortable here, treat it like your home and we will get along just fine.
We have also had a few attacks on the chalk bucket, by accident. But I will be enforcing the burpee rule. 50 burpees for every time you knock the bucket over and ANY chalk falls out.
See you in the gym.
Your trainers will be there to assist in whatever way but you choose your daily strength tests and workouts depending on how you feel.
I will be posting pb's all week on the website here and facebook.
On a slightly less joyous note, make sure you put your tape in the bin and your equipment away including BANDS and not limited to kettlebells each class. It doesn't matter if someone in the next class plans to use it. You guys seem to be getting too comfortable here, treat it like your home and we will get along just fine.
We have also had a few attacks on the chalk bucket, by accident. But I will be enforcing the burpee rule. 50 burpees for every time you knock the bucket over and ANY chalk falls out.
See you in the gym.
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