Archive for October, 2014

Week beginning 27 October

October 26th, 2014

Monday
Happy Birthday Ange & Narelle
3 rounds
45 push ups
45 sit ups
45 step ups
45 burpees
200 skips
45 squats.

Tuesday
Happy 40th Tom
All the single ladies
40 min amrap.
Fran,helen,grace,jackie,christine Angie & elizabeth.
Wednesday
Baby Linda
10,9,8,7,6,5,4,3,2,1 reps of:
bench 60kg/35kg
deadlift 100/80kg
clean 50/30 run
100m between rounds.

Thursday
400 run
50 chins
400 run
50 push-ups
400 run
50 sit-ups
400 run
50 squats

Friday
Happy Halloween

30 min amrap partner wod
Deadlifts 110/80
Ohs 50/35
Burpee chins
Kbs 20/16
One person runs 400 Metres whilst the other person does as many reps as possible then swap. Both people do each exercise. Total reps

Saturday
4 rnds
15 deadlifts 120/100 box jumps ring dips
kb swings
32/24
toes to bar
4 burpees at the start of each minute.

Monday 20 October

October 19th, 2014

20 min amrap

10 kb push-ups 12/16kg
15 double kb swings
20 kb front squats
26 kb sit-ups
60 dus

Tuesday

Happy Birthday Ben

5 rounds

400m run
10 strict chins
20 box jump burpees
30 pistol squats

Wednesday

Happy Birthday Georgia

3 rounds

22 Deadlifts 80/100 kg
10 toes to ears
19 clean & jerks 60/40kg
81 dus

Thursday

10,9,8,7,6,5,4,3,2,1 reps of:

Burpees chin ups
Handstand push-ups
Ohs 50/35kg
100 meter run between each round

Friday
Happy Birthday ALexia
A
3 Rnds
13m hand stand walk
13 Cleans Body weight
13 ring dips
Run 100 with 6/9kg wallball

b Double Under Challenge
5 min Max Double Unders

Saturday
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 25kg overhead
30 knees-to-elbows
30 push presses, 45kg
30 Back extensions 10/15kg
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

13th October 2014

October 12th, 2014

Monday
Happy birthday Sally enjoy the week of Salfest.

100 double unders
21 front squats 50kg/ 35kg
21 push press 50/35
100 double unders
15 front squats
15 push press
100 double unders
9 front squats
9 push press

Tuesday
Complete as many reps as possible in 10 minutes of:
10 snatches 50kg/30
10 snatches 60 / 35
10 snatches 70/40
10 snatches 80/ 45
max snatches 90/50

back squat
5-5-5-3-3-3

Wednesday

Complete as many rounds as possible in 10 minutes of:
10 burpee box jumps,
10 squat cleans, 70/50kg

b
5 x 30 l sit
strict chins
5-5-5-5
add weight if possible

Thursday
22min amrap
10 cleans 30/40kg
run 100m
20 chins
run 200m
30 thrusters
run 300m
40 sit ups
run 400m

Friday

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

Five rounds for time of:
12 Push press, 50/35kg
40 meter Shuttle sprint (4 x 10 meters)
8 Squat snatch, 50/35kg

Saturday

25 minute AMRAP
run 400m
10 thrusters
10 chins
10 burpees over bar

6/10/2014

October 6th, 2014

Monday Public Holiday
Run/ swim/ ride.

Tuesday

10 Burpees
2 Thrusters 40/30kg
50 double unders
4 thrusters
10 Burpees
6 thrusters
50 double unders
8 thrusters
10 Burpees
10 thrusters
50 double unders
12 thrusters
10 Burpees
14 Thrusters
50 Double Unders
16 thrusters
10 Burpees
18 thrusters

Wednesday

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

21-15-9
Deadlift 90/70kg
Handstand push ups

Thursday
Bench
5-5-5-3-3-2-2-1-1

4 rounds

12 Chest to bar
12 Burpees
12 Box jumps
12 K.B Swings 32/24kg

Friday

18 Minute As many reps as possible
Row 60 cal
50 toes to bar
40 wallballs
30 cleans 60/40kg
20 Muscle ups

Saturday

10 rounds
1 clean and jerk (starting at 50kg / 20kg add 5kg each round e.g 50,55,60,65,70,75,80,85,90,95)
10 burpees
run 200m