Archive for September, 2015

29th September 2015

September 27th, 2015

Monday
public holiday closed

Tuesday
filthy fifty
50 each of
box jumps, push ups, kbs, lunges,K2E. Back extentions, wall balls, burpees, double unders.

Wednesday
cleans
5 5 5 5 5 @80%Max

21 15 9
push ups, sit ups, OHS, T2B.

Practice 1 legged OHS

Thursday

hang squat cleans
3 3 3 3 3 3 3

21 15 9

burpees, BJ, thrusters 30/25kg, double unders

Friday

cleans

10 9 8 7 6 5 4 3 2 1

3 rft
run 400 12 snatches 12 ring dips.

Gym closed 12pm Friday, Saturday,and public holiday Monday.

21st September 2015

September 20th, 2015

Monday
Bench
3.3.3.3.3
B
Run 400m
21 squat cleans 45/30kg
21 ring push ups
run 400m
21 snatches
21 ring pull ups
run 400
21 push jerks
21 ring dips

Tuesday

run 100m between each exercise
42 Deadlifts 60/40kg
42 box jumps
42 Kettlebell swings
42 sit ups
42 cleans 60/40
42 push ups
42 double unders
42 burpee chins

Wednesday

Every 2 minutes for as long as possible complete:

From 0:00-2:00
4 burpees/ box jumps
2 front squats, 80/60kg

From 2:00-4:00
4 burpees/ box jumps
4 front squats,
From 4:00-6:00
4 burpees/ box jumps
6 front squats,

Continue adding 2 reps to the front squat each interval for as long as you are able.

Thursday
Happy birthday Cristina
4 rounds
5 hsp
10 t2b
20 cleans 60/40kg
30 box jumps
40 kb swings 24/16kg
50 dus

Friday

Five rounds for time of:
50 Overhead walking lunges, 20kg/15kg
21 Burpees

Let trailing knee gently kiss the ground on each lunge.
Saturday

10 rounds for time
5 Thrusters 60/40kg
10 Box jumps
15 kettle bell swings 32/24

Monday
ACT PUBLIC HOLIDAY

14-9-2015

September 13th, 2015

Monday

Fran (on deer antler juice)
21-18-15-12-9-6-3
Thrusters
Chins
run 200

Tuesday

4 Rounds for Time

1 min on each exercise 30 secs rest
Push press 35kg/25kg
Burpees
KB Swings
GHDS
Push ups

Wednesdays

Back Squat 3-3-3-3-3 reps
16 min Amrap
2 Chest to Bar
4 Burpee chins
6 TSU toes to bar
8 wallballs
10 Box Jumps

Thursday
Clean and Jerk
1-1-1-1-1-1

5 rounds for time of:
400 meter run
15 Snatch, 45kg/ 35kgs

Friday
66 Deadlifts, 60kg/45kgs
66 Box jump,
66 ring dips
66 Kettlebell swings, 16/24kg
66 V – Situps
66 Thrusters, 30/20kgs
66 Wall ball shots,
66 Burpees
66 Double-unders

Saturday
1st round
2 cleans 70kg/50kg
2nd round
2 cleans 70kg/50kg
4 Chest to Bar
3rd
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
4th
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 KB push ups
5th
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 KB push ups
32 box jumps
6’s
2 cleans 70kg/50kg
4 Chest to Bar
8 burpees over bar
16 KB push ups
32 box jumps
64 alternating single arm kb swings

7th September 2015

September 6th, 2015

Monday
Happy Birthday Kiarah bear.

5 round
7 Deadlift 120/80kg
7 Hang clean 60/40kg
7 front squat 60/40kg
7 push press 60/40kg
7 back squat 60/40kg
70 Double Unders

Tuesday
Snatch Burgerna complex
3-3-3-3-3

3 rounds
30 KB swings 24/16
25 Wall balls
20 Pull ups

Wednesday
Snatch Balance
5-5-5-5-5-5

8 min Amrap
4 HS Push ups
8 KB.swings 32/24
12 GHD sit ups

Thursday
Power snatch
3-3-3-3

partner WOD
4 RFT
40 Toes to bar
40 burpees
40 Thruters 30/20
40 box jumps
40 K.B Sit ups 24/16kg

Friday
Snatch
5-5-5-3-3-3
4 rounds for time of:
15 box jumps, 36-inch box
15 push press 60/45kg
Run 400 meters

Saturday
5 rounds for time
run 400m
5 deadlifts
time plus load.