June 16th, 2013

Monday
Hang power snatch 3-3-3-3-3 reps
21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull 35/25kg, Push jerk, 35/25kg

Tuesday

Back Squat 3-3-3-3-3 reps
Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Wednesday

Run 1600m 60 Burpee pull-ups
Run 800 meters 30 Burpee pull-ups
Run 400 meters
15 Burpee pull-ups

Thursday

Deadlift 5-5-5-5-5 reps
Three rounds for time of:
7 Muscle-ups (14 chins/14 dips)
21 reps Dumbbell thruster, 15/10kg alter 25kg/20 barbell

Friday

100-50-20-10
Double Unders                                                                                                                                                                                                                                                                                                                                                                                                              Snatches 35kg/25kg                                                                                                                                                                                                                                                                                                                                                                                                                 Push ups                                                                                                                                                                                                                                                                                                                                                                                                                                                         Sit ups
Saturday
Wood”
5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
10 Sumo-deadlift high-pull, 45kg /32.5kg
10 Thruster, 45kg /32.5kg
Rest 1 minute

June 10th, 2013

Tuesday

Sevens
7 rounds for time:
7 burpees
7 handstand push-ups
7 knees to elbows
7 ring dips
7 thrusters 60/40kg
7 deads 110/80kg
7 kettle bell swings 24/16kg

Wednesday
21 Turkish stand ups left arm 24/16kg
50 kb swings
21 kb right arm overhead squats
50 kb swings
21 Turkish stand ups right arm
50 kb swings
21 overhead squats left arm
50 kb swings

Thursday

20 min Amrap

9 toes to bar
12 push-ups
15 box jumps

Friday

10 rounds for time :
12 deadlifts 60/40kg
9 pushpress
6 snatches
3 overhead squats

June 2nd, 2013

Happy Birthdays to Bede and Dearne
Monday

Snatch
5-5-3-3-2-2

40 burpees
30 snatches 35/20kg
30 burpees
30 snatches 60/35
20 burpees
20 snatches 75/45

Tuesday

For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 reps Shoulder to overhead, 70kg
30 Walking lunge with 70kg in front rack

Wednesday

Bear
5 rounds increase weight each round
7 reps of
1 deadlift
1hang clean
1 push press
1 back squat
Not allowed to drop the bar during reps

Thursday

Dearne
4 rounds
41 Chins
41 Squats
41 Push ups
41 Sit ups
run 400

41 min cut off

Friday

Back Squat
3-2-2-2-1-1-1-1-1 reps.

Chiefs
3 cleans 60/40
6 push ups
9 squats

Saturday

Tabata This

Push press 40/30 kg
Squats
SDHP 40/30
push ups

May 26th, 2013

Monday

weighted chins
5-5-3-3-3-2-2

1 minute Amrap
Double unders
Each time the rope stops 2 burpees

Helen
Run 400
21 K.B Swings 24/16
12 chins

Tuesday

100 Wall ball shots,
100 Chest to bar pull-ups
100 One-legged squats, alternating
100 Dumbbell snatch, alternating, 30kg/ 20kg

Wednesday

21-15-9 reps for time of:
140kg/110 Deadlift
30″ /24″Box jump

Snatch Balance
5-5-5-3-3-1

Thursday

“Omar”

For time:
10 Thrusters, 45/35
15 Bar-facing burpees
20 Thrusters, 45/35
25 Bar-facing burpees
30 Thrusters,45/35kg
35 Bar-facing burpees

Friday

Friday

20 min amrap

3 Overhead squats 60/40kg
6 Front squats
9 Back squats
12 Deadlifts
24 double unders

Saturday

Abbate

Run 1600 ,
21 clean jerks 70/50kg,
run 800 ,
21 clean jerks
run 1600

May 19th, 2013

Monday

5 rounds
12 snatches 30/40kg
12 push press 30/40kg
12 front squats 30/40kg
run 200m

Tuesday

Bec
39′s
Chest to bar
burpees
double unders
box jumps
Kb swings
Wipers
toes to bar
dips
Wall balls
run 400

Wednesday

Complete the following in 7 minutes:
3 Overhead squats

Starting at 20kg/30 increasing
after each set of 3

cleans
5-5-5-5
deadlifts
5-5-5-5

Thursday
Weighted dip 3-2-2-2-1-1-1-1-1 reps

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Friday

Front squats
5-5-5-5

10 min amrap
2 rnds
30 secs on each exerise
kb swings
toes to bar
kb swings
Sit ups
kb swings
Burpees
kb swings
V sits
kb swings
Hollow rocks

Saturday
Brehm”

For time:
10 rope climbs
20 Back squat, 100kg
30 Handstand push-ups
Row 40 calories

May 12th, 2013

Happy mothers day to all Mums (Especially the ones who have been on the Famous HSA Rower.) the rest of the week will be posted Monday.

Monday

Max Front Squat

B 7 rounds
7 Burpies
7 Box jumps
7 chins
7 double unders
7 push ups
7 KB Swings
7 KB over head lunges (Each leg)

Tuesday

May 5th, 2013

Monday

Deadlift
5-5-5-5-5

Tabata
pull ups
push ups
sit ups
squats

Tuesday

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Neggers2
100 burpies over bar
100 Box jumps
5 burpies every minute till

Wednesday

“Jared”
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Thursday

clean and jerk
5-5-5-5

Amrap 15min
10 Kettlebell swings, 2 pood
10 Box jumps, 24 inch box
10 Ring dips

Friday

Fifteen rounds of:
Power snatch followed
immediately by five
overhead squats.
increasing weight

6 min amrap
21 thrusters
21 toes to bar
15 thrusters
15 Toes to bar
9 thrusters
9 toes to bar

Saturday

clean and jerks
2-2-2-2-2-2
50-35-20 reps of:
Wall balls
Ring push ups
Double-unders

April 28th, 2013

Happy birthday

John(30), Matt (40), Steven(42), Megan(39) and Will(22). just totally guessing ages happy birthday anyway.

Monday
Michael”

Three rounds for time of:
Run 800 meters
50 Good Mornings 20/35kg
50 Sit-ups

B
chest to bar
5 x 5 add weight if necessary

Tuesday
Five rounds for time of: 70kg/50kg
12 Deadlift,
9 Hang power clean,
6 Push jerk,

Wednesday

Front squats
3-3-3-3-3

Thursday

“Klepto”

4 rounds for time of:
27 Box jumps,
20 Burpees
11 Squat cleans, 65kg/45

Friday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

21-15-9

toes to bar
push ups
SDHP 45/35

Saturday
“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 24kg/16
10 Handstand push-ups
Then,
Run 800 meters

April 21st, 2013

Monday

Hang squat clean

5-5-5-5-3-3

“Jackie”

1000 meter row
50 Thruster 25/20
30 pull-ups

Tuesday

power clean
3-3-3-3

Cindy
5 chins
10 push ups
15 squats

Wednesday

Deadlifts

5-5-5-5

overhead squats
5-5-5-5

Elizabeth
21-15-9
cleans 65kg
ring dips

Thuesday
Anzac Day
Gym closed however

Stay tuned, we may organise something.

Friday
3 rounds

20 cleans 1/2 body weight
15 push ups
15 box jumps
30 double unders
5 chins

rest 2 mins then

Fran
21- 15-9
thrusters
chins

Saturday

Nancy
5 RFT
run 400m
15 overhead squats 45kg

5 rounds
max Dips

April 14th, 2013

Monday
Snatch Balance
5-5-5-3-3

Fight gone bad
1 min each exercise
wallballs
push press
box jumps
SDHP
Row

Tuesday
Burgerna

increase weight after each set of 3

B “Diane”

21-15-9 reps of:
100kg Deadlift
Handstand push-ups

Wednesday
Snatch
10-10-10
B fight gone badish
1 min on each exercise
left hand K.B swings
front Squats K.B
left legged K.B Deadlifts
Right Hand K.B swings
Right Legged K.B deadlifts.
Thursday
Snatch
1-1-1-1-1-1
21-15-9
70kg/50
deadlifts
cleans
front squats
push press

Friday
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats
Saturday
TBC