Thursday, August 29, 2013

Thursday 29th August

20 minute AMRAP:
200m Sprint
15m Bear Crawl
15m Burpee Broad Jump
15 Wallballs (9/6kg)

Wednesday, August 28, 2013

Wednesday 28th August

NG Bench Press
5 x 3

Tuesday 27th August

6 rounds:
2 minutes on/2 minutes off:
10 Front Squats @ 60% of 3RM
10 Handstand Push-ups
10 Toes to Bar

Monday, August 26, 2013

Monday 26th August

Front Squat
5 x 3

Saturday 24th August

14 minute AMRAP:
10 Squat Clean Thrusters (60/40kg)
15 CTB Pull-ups
20 Bar Burpees

Friday 23rd August

For time:
1,2,3,4,5 Snatch (60/40kg)
5,4,3,2,1 Rope Climbs

Thursday, August 22, 2013

Thursday 22nd August

For time:
100 KB Swings (32/24kg)
6 lateral burpee KB jumps

Wednesday, August 21, 2013

Wednesday 21st August

Narrow Grip Bench
5 x 5

Tuesday, August 20, 2013

Tuesday 20th August

6 rounds for time:
5 Power Snatches (60/40kg)
20 Squats
3 Muscle-ups

Monday, August 19, 2013

 
 Great lifting on Saturday team!!!!

Monday 19th August


**** Don’t forget new class times: Evening classes are now 5.15pm & 6.15pm tonight *****
Front Squat
5 x 5

Saturday 17th August

3 rounds for time:
800m Run
10 Power Cleans (60/40kg)
10 Shoulder to Overhead ((60/40kg)
10 GHD Sit-ups

Friday, August 16, 2013

Friday 16th August

6 rounds for time:
10 Thrusters (40/30kg)
10 Toes to Bar
200m Run

Thursday, August 15, 2013

 
 From the Vault

Thursday 15th August


2 rounds:
Tabata:
Burpee Box Jumps
Wallballs (9/6kg)
Double Unders

Wednesday, August 14, 2013

Tuesday, August 13, 2013

Tuesday 13th August

10 rounds:
1 minute on/1 minute off
10 Kettlebell Swings (32/24kg)
15 Ring Push-ups
30 Double Unders

Monday, August 12, 2013

 

Monday 12th August

Deadlift
5,5,4,4,3

Saturday, August 10, 2013

 
 Casey

Saturday 10th August


EMOM 20 minutes:
ODD: 5 Thrusters (60/40kg)
EVEN: 3 Overhead Squats (60/40kg)
(last 2 minutes are an AMRAP for total reps)

Friday, August 9, 2013

Friday 9th August

3 rounds for time:
1 Block Run
20 Wallballs (9/6kg)
20 Toes to Bar

Thursday, August 8, 2013

Thursday 8th August

For time:
100 Double Unders then…
5 rounds of:
6 Strict Pull-ups
8 Handstand Push-ups
12 squats
2 Prowler Trips (15/5kg)

Wednesday, August 7, 2013

Tuesday, August 6, 2013

Tuesday 6th August

8 rounds:
90 secs on/90 secs off
5 Push Press (50/35kg)
10 Thrusters (50/35kg)
15 Deadlifts (50/35kg)
20 Box Jumps
50 Double Unders

Monday, August 5, 2013

Monday 5th August

High Bar Back Squat Max

Saturday 3rd August

For time:
800m Row
30 Handstand Push ups
800m Run
Rest 3 mins then:
3 minutes max Double Unders

Friday, August 2, 2013

 
 Strawberry Scorpian

Friday 2nd August


3 rounds for time:
10 Power Snatches (60/40kg)
2 HR Push-ups
1 x Ladders

Thursday, August 1, 2013

 
 Nic and Breezer

Thursday 1st August

5 rounds for time:
15 Wallballs (9/6kg)
6 Muscle-ups