If you haven't collected shirts and/or your hoodies you need to as I want to get rid of them. I have a list of people needing to pick them up. Singlets are on their way.
Enjoy today. Happy Birthday to Aaron and Wardy.
3 Rounds for time of:
20 Front Squats (60/40)
30 Pullups
40cal Row
50 SDHP (24/16)
Post time and weight to comments.
Wednesday, July 31, 2013
Tuesday, July 30, 2013
Tuesday 30/07/2013
Back Squats
5 * 5 @ 75%
(Remember we are de-loading. it shouldn't be that heavy).
10 Minute MANRAP...yep...of:
10 Ring Dips
10 Box Jumps
10 Weighted Situps
Post time and weight to comments.
5 * 5 @ 75%
(Remember we are de-loading. it shouldn't be that heavy).
10 Minute MANRAP...yep...of:
10 Ring Dips
10 Box Jumps
10 Weighted Situps
Post time and weight to comments.
Monday, July 29, 2013
Monday 29/07/2013
This will be a deloading week which means the volume will not be as much as it has been the past 7 weeks. The purpose behind this is to go into our re-testing week next week feeling more fresh and able to see the real improvements from the program past.
5/4/3/2/1 of:
Strict Pullups
Power Snatch (70/45)
1km Row
100 Double Unders
Post time and weight to comments.
5/4/3/2/1 of:
Strict Pullups
Power Snatch (70/45)
1km Row
100 Double Unders
Post time and weight to comments.
Friday, July 26, 2013
Friday 26/07/2013
Hey guys, Last heavy squat day today as we go to a deloading phase next week. Looking forward to seeing some changes in your numbers.
3 * 10 @ 75% Front Squat
10-1 of:
Clean and Jerk (60/40)
Toes 2 Bar
Post time and weight to comments.
3 * 10 @ 75% Front Squat
10-1 of:
Clean and Jerk (60/40)
Toes 2 Bar
Post time and weight to comments.
Wednesday, July 24, 2013
Wednesday 24/07/2013
5 Minute AMRAPS with a 1 minute break between:
9 Push Press (60/40)
9 Box Jumps
6 Ring Dips
6 Leg Raises
3 Bar Muscle Ups
3 Squat Snatch (60/40)
Post time and weight to comments.
9 Push Press (60/40)
9 Box Jumps
6 Ring Dips
6 Leg Raises
3 Bar Muscle Ups
3 Squat Snatch (60/40)
Post time and weight to comments.
Tuesday, July 23, 2013
Tuesday 23/07/2013
Back Squats 4 * 8 @ 77.5%
4 or 6 Rounds of:
1 Lap Walking OH Lunges
10 HSPU
30 Double Unders
Post time and weights to comments.
4 or 6 Rounds of:
1 Lap Walking OH Lunges
10 HSPU
30 Double Unders
Post time and weights to comments.
Monday, July 22, 2013
Monday 22/07/2013
Max Rep Chinups strict
s/set with
Minimum 10 Ring Rows controlled
Skill: Snatch Balance, 20 reps @ 50%
9/6/3 of:
C2B Pullups
Burpee Box Jump Overs
Post time and weight to comments.
s/set with
Minimum 10 Ring Rows controlled
Skill: Snatch Balance, 20 reps @ 50%
9/6/3 of:
C2B Pullups
Burpee Box Jump Overs
Post time and weight to comments.
Saturday, July 20, 2013
Saturday 20/07/2013
The new timetable is up guys.
Make sure you check it out to avoid any confusion.
We will be putting the new rig up either this weekend or in 3 weeks. If you are available on the Saturday daytime to assist at all please let me know.
Make sure you check it out to avoid any confusion.
We will be putting the new rig up either this weekend or in 3 weeks. If you are available on the Saturday daytime to assist at all please let me know.
Friday, July 19, 2013
Friday 19/07/2013
Front Squats
3 * 10 @ 72.5%
13 Minute AMRAP of:
5 Power Snatch (60/40)
15 Wall Ball
Post time and weight to comments.
3 * 10 @ 72.5%
13 Minute AMRAP of:
5 Power Snatch (60/40)
15 Wall Ball
Post time and weight to comments.
Thursday, July 18, 2013
Thursday 18/07/2013
Rest day and Catch.
Rest days are important to your regular training not just because it allows you to recover a little.
The recovery allows your body to fully repair which is actually where your strength and speed improve as it allows new muscle to grow and take place. The newer muscle is often thicker and in some cases larger, hence the muscle looking bigger. So these days are important for you as an individual to get the most out of your training here.
Coach.
Rest days are important to your regular training not just because it allows you to recover a little.
The recovery allows your body to fully repair which is actually where your strength and speed improve as it allows new muscle to grow and take place. The newer muscle is often thicker and in some cases larger, hence the muscle looking bigger. So these days are important for you as an individual to get the most out of your training here.
Coach.
Wednesday, July 17, 2013
Wednesday 17/07/2013
30 Minute Cap. The workout can be broken up into 2 rounds and doesn't necessarily have to be done in order.
100 Pushups
100 Lunges
100 Knees To Elbows
1000m Row
100 KB Swings
100 Ring Rows
Post time and weight to comments.
100 Pushups
100 Lunges
100 Knees To Elbows
1000m Row
100 KB Swings
100 Ring Rows
Post time and weight to comments.
Tuesday, July 16, 2013
Tuesday 16/07/2013
Hey everyone just a reminder that the timetable has changed and there are no more 2pm classes anymore. 9:30 every weekday am and 6 every weekday am are now available.
And finally 4pm is on every afternoon but is to be used as open gym. Meaning you can work on a skill, do the class for the day or follow the athletes program or just roll out.
Back Squats 3 * 10 @ 72.5%
4 Minute AMRAP of:
5 HSPU
Broad Jump to the door and back
Rest 1 Minute
4 Min AMRAP of:
5 HSPU
Broad Jump to the door and Back
Rest 1 Min:
Then MAX REP Pullups unbroken
Post time and weight to comments.
And finally 4pm is on every afternoon but is to be used as open gym. Meaning you can work on a skill, do the class for the day or follow the athletes program or just roll out.
Back Squats 3 * 10 @ 72.5%
4 Minute AMRAP of:
5 HSPU
Broad Jump to the door and back
Rest 1 Minute
4 Min AMRAP of:
5 HSPU
Broad Jump to the door and Back
Rest 1 Min:
Then MAX REP Pullups unbroken
Post time and weight to comments.
Friday, July 12, 2013
Friday 12/07/2013
Front Squats 3 * 10@ 70%
4 Rounds of:
10 Power Snatches (60/40)
20 Walking Lunges
10 Situps/V-opens/V-snaps
Post time and weight to comments.
4 Rounds of:
10 Power Snatches (60/40)
20 Walking Lunges
10 Situps/V-opens/V-snaps
Post time and weight to comments.
Thursday, July 11, 2013
Wednesday, July 10, 2013
Wednesday 10/07/2013
Gym was a mess this morning. I would like to remind everyone that medicine balls go under the dumbbell rack or directly next to it. Collars go IN the bucket. Not spread around it. Ab mats go back in a neat pile and If you can't get the kettlebell onto the rack, directly in front is fine.
Today there are several small workouts involving various movements. It will be fun. see you soon.
Today there are several small workouts involving various movements. It will be fun. see you soon.
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