Archive for October, 2015

26 October 2015

October 25th, 2015

Ellie is raising funds for boob cancer awareness month. So wear pink and bring money for Ellie and boob awareness week.

Monday

“Nancy”

5 rounds for time of:
400 meter run
15 Overhead squat, 45kg

dead lifts
3.3.3.3.3

Tuesday
Partner Chelsea
30 min amrap
1 rnd each
5 chins
10 push ups
15 squats.

B abs

Wednesday
TOMS birthday bring a present!!!
Due to me tearing my hands up it has been changed.
For timeĀ 
50 Double Unders
400m
50 Squats
400m
50 sit ups
400m
50 box jumps
400m
50 walking lunges 30/40kg front rack position

Thursday
“Kelly”

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

Squat Cleans
3.3.3.3.3

Friday
4 burpees every minute.
20 thrusters 45/30kg
20 deadlifts
20 hang cleans and jerk
20 front squat
20 Overhead squats.

Saturday
“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

19th October 2015

October 18th, 2015

Monday
Happy birthday sally

Heavy Fran. With a run
21-15-9

thrusters 50 /40kg
chin ups
run 400 every time you drop the bar or let go of the con up bar. Even after 21.
b sally plank

Tuesday

21/15/9 deadlifts front squats cleans jerks @ 70/50kg

Wednesday

3 rounds for reps 1 min each exercises
Wall balls
Kettle bell swings
Push press
Box jumps
Sit-ups

Thursday – Georgia bday …
3 rds
22 hang cleans 40
10 deadlifts 80
19 wall balls
81 double unders.

Friday

10 rounds 10 burpee/ 10 T2b 10 hang cleans 10 ohs and 100 run

and Saturday
Holleyman
30 RFT

5 wall balls
3 handstand push-ups
1 clean 100/60kg

Thanks !!

12th October 2015

October 11th, 2015

Monday

20 min AMRAP.

5 thrusters 45/30kg
7 Hang power cleans
10 Sumo Deadlifts Highpulls.

b 30 strict pull ups

Tuesday
Back squat
3.3.3.3

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

Wednesday

baby linda
10.9.8.7.6.5.4.3.2.1
bench press 3/4 body weight
clean 1/2 body weight
Deadlifts body weight.
Run 100m

Thursday
Horton

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry

Friday
5 rounds for time of:
10 deadlifts, 100 kg
10 snatches, 30/20kg
10 handstand push-ups
10 snatches,
run 400m
B Sally plank.

Saturday
Front squats
7.7 7.7.7
3 rnds for time

Run 200m
20 kb swings
20 push ups
30 sit ups
40 jumping lunges

5th October 2015

October 5th, 2015

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

Arnie
With a single 2-pood kettlebell:
21 Turkish get-ups, right arm
50 swings21 overhead squats, left arm
50 swings21 overhead squats, right arm
50 swings
21 Turkish get-ups, left arm

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