Archive for April, 2014

Week 19 28/4/2014

April 27th, 2014

Monday

50 Clean and jerks 60kg/ 45kg

b  21 – 15 – 9

Burpees, toes to bar, KB swings

Tuesday

Tabata

Push ups

Pull ups

Sit ups

Squats

Wednesday

Deadlift

3-3-3-3-3

Moore

Complete as many rounds in 20 minutes as you can of:
Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Thursday

Snatch Balance

3-3-3-3

Jackie – ish 

1000 run

20 burpees
50 Thruster, 20kg (both men and women, women suck it up!!!!)
30 pull-ups

Friday

Five rounds for time of:
15 Ring rows
15 Bench press, 70kg kgs
15 Back squat, 100kg

Saturday

Clean and Jerk with Micheal Klinkert Aussie rep  seminar 10.00am til  12.00 $30

put names on board if interested.

21-15-9

OHS 50kg/35kg

Burpees

 

Week 18

April 21st, 2014

  •  Monday
  • run 5k

Tuesday 1 Max rep clean amanda 9-6-3 muscle ups squat snatch 60/30

Wednesday

3 rft

35 burpees

11 handstand push up

50 double unders

Thursday

100 chin ups

100 Wallballs

b troy

Friday Anzac Day

Saturday

Deadlift

5-5-5-5-5

5 RFT

25 overhead lunges

15 knees to elbows

Have a good weekend

 

 

 

week 17 14th april 2014

April 13th, 2014

Happy birthday Dave

8 rounds

3 mups ,

10 handstand push-ups ,

10 alternating pistol squats ,

20 burpees

snatch practice

Tuesday

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps,12 Push press,55kg/35kg , 9 Toes-to-bar

Wednesday

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

Thursday

3 RFT

Run 800m

50 Good mornings

50 sit ups

max box jumps.

Good Friday

closed till  Tuesday

have a safe and happy Easter everyone. Try stay paleo over the weekend.  😉

 

 

 

week 16

April 6th, 2014

Monday happy birthday Jo.

filthy fifty

50 box jumps

50 kbs

50 walking lunges

50 k2e

50 back extension

50 wall ball shots

50 burpees

50 dus

Tuesday

Complete as many rounds as possible in 20 minutes of:
10 strict handstand push-ups
20 strict pull-ups
30 jumping alternating lunges

Wednesday

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Thursday

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

45 burpee box jumps

 

friday

Donny

21-15-9-9-15-21 reps for time of:
Deadlift 100/75kg
Burpee

Saturday

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats