Archive for January, 2017

30 jan

January 29th, 2017

A massive apology to the people who came Friday morning and the gym was shut. Liam went to Melbourne and offered to arrange someone to do it. To which I said to him dont worry I’ll sort it out and then forgot to do it. Once again very sorry I know the big effort you put in to be there and forgetting to get the gym open isnt good enough.
Steve

MONDAY
Every 1:30 for 8 rounds.
1 Squat Clean and 2 Front Squats
B:
10-9-8-7-6-5-4-3-2-1
Deadlift, 90/60kg
20-18-16-14-12-10-8-6.-4-2
Bar-facing Burpees 

TUESDAY
A :
Every 2 min for 12 min
3 deadlift
B:
12 min AMRAP
9 Front Squats, 50/35
6 Push Press, 50/35
3 Bar Muscle Ups

WEDNESDAY
A :
Every minute for 10mins
3 Shoulder press
B:
18min Amrap
5 Power Cleans, 60/40
10 Ring Rows
20 Jumping Lunges
40sec L-hang
200m run

THURSDAY
5 Rounds for time of:
Run 400m
10 Burpee Box Jumps,
10 SDHP, 40/30
10 Thrusters, 40/30
Rest 1min

FRIDAY
A :
Bench press 3 reps Emom for 10 minutes
B:
“Partner WOD”
 3 Rounds for reps of:
2mins KB Swings, 2416
2mins Toes to Bar
2mins Ring Dips
Ç:
 Tabata Hollow Hold

SATURDAY
E2M for 10 minutes
3 reps of snatch
B:
For time:
10 Box Jumps,
10 Strict Press, 50/35
10 Squat Cleans, 50/35
20 Box Jumps
20 Push Press, 50/35
20 Squat Cleans 50/35
30 Box Jumps
30 Push Jerks, 50/35
30 Squat Cleans 50/35

16 jan

January 16th, 2017

7 r 3 snatches every 90 sec.

20 min amrap
9 chins, 9 burpees, 9 toe to bars, 9 handstand push-ups, 9 squat cleans

TUESDAY
Inverse Tabata shoulder press, 25/40kg.
Inverse Tabata front squat, 50/70kg
Inverse Tabata deadlift, 85/120kg.
Normal Tabata row
Normal Tabata wall balls

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercise.

WEDNESDAY
 “Partner WOD”

AMRAP in 5mins of:
1 Power Snatch each, 50kg / 35kg
2 Power Snatches each
3 Power Snatches each
4 Power Snatches each
5 Power Snatches each
Etc…

Rest 2mins

AMRAP in 5mins of:
1 Push Jerk each, 50kg /35kg
2 Push Jerks each
3 Push Jerks each
4 Push Jerks each
5 Push Jerks each
Etc…

Rest 2mins

For time:
40 Burpee Pull Ups broken up as you like
Run 200m each
40 Burpee Pull Ups broken up
RUN 200m each

THURSDAY
Nancy
5 Rounds for time
Run 400m
15 OHS 35KG
B.
DEADLIFT
3 ,3, 3 3 3 3

Friday
 Partner WOD”

3 Rounds for time of: (20min CAP)
40 Burpees
50 OH Walking Lunges, 20kg (15kg)
60sec L-Hang

-Break up the reps as you like, one person works at a time.
B.
“Team Row”
Max Calories in 10mins
Men: 25 Calories
Women: 20 Calories

Saturday
A:
Five rounds for time of max reps
Bodyweight bench
Pullups
B:
3 rounds for reps one minute on each exercise
Wall balls
Kb Swings
Push press 30/45
Situps

9 jan

January 9th, 2017

TUESDAY
A:
3 Snatch every 2 minutes
7 rounds
B:
AMRAP in 18mins of:
10 Clean & Jerks, 60/40kg
20 Push Ups
200m run

WEDNESDAY
A :
EMOM for 10 minutes
2 heavy thrusters
50-40-30-20-10 :
Double Unders
KB Swings, 24/16kg
Run 200m

THURSDAY
A:
3 Bench
Every 1:30 for 8 rounds
B:
16 minute AMRAP
10 Deadlifts, 110/75kg
15 Toes to Bar
20 sec L hang

FRIDAY
Bradley”
10 rounds for time of:
100 meters
10 Pull-ups
100 meters
10 Burpees
Rest 30 seconds

SATURDAY
A:
For 12 mins every 1:30 min
3 Back Squat.
B.:
30 Overhead Squats, 50/35
20 HSPU
30 Front Squats 50/35
40 Ring Dips
30 Back Squats 50/35
50 Push ups