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 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 23/06/2012

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

Post time and weight to comments.

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 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 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 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 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 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 12/06/2012

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

21/15/9 of:
Burpees
Knees 2 Elbows

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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 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 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 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 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.