Tuesday, January 31, 2012

Big Jon

Workout of the day

20 minute AMRAP:
5 Deadlifts (100/75kg)
10 Abmat Sit-ups
15 HR Push-ups
20 Lateral Jumps

Australia Day

Front Squat (Box)
5-5-5-5-5

The importer!!!

9 minute AMRAP:
60 Double Unders then in remaining time
5 Pull-ups
10 Hand Release Push-ups
15 Thrusters (20/15kg)

For load:
3 rounds (9 minute time limit)
3 Jerks
10 BTB squats
6 Cleans

The Brownlie workshop

15 minute AMRAP:
400m Run
10 Toes to Bar
20 KB SDHP (24/12kg)
30 Air SQuats

7 minute AMRAP:
7 Power Cleans (60/40kg)
14 Bar Burpees

7 minute AMRAP:
7 Floor Press (60/40kg)
14 Bar Burpees

7 minue AMRAP:
7 Power Cleans (60/40kg)
7 Floor Press (60/40kg)
14 Bar Burpees

Chrissy, Sykesy and Jerry at the Gosford Masters Competition on the weekend well done guys!!!

Max Deadlift