Thursday, April 17, 2014

140417

Hell-in

1200m Run
63 Kettlebell swings 24/16kg
36 Pull ups
800m Run 
42 Kettlebell swings 24/16kg
24 Pull ups
400m Run
21 Kettlebell swings 24/16kg
12 Pull ups

(40 minute time cap)


Wednesday, April 16, 2014

140416

Deadlift 3-3-3-3-3

7 minute AMRAP
3 Deadlifts 100/60kg
6 Burpees over the bar
9 Box Jumps

Plank
3 Rounds
1 minute on 30 seconds rest

Side Plank
3 Rounds
30 seconds on 15 seconds Rest


Congratulations to Axel, Big Luke and Big Jose all hitting 100kg Clean and Jerks yesterday 



Tuesday, April 15, 2014

140415

Easter Opening times

Friday 8am - 12pm - 6pm
Saturday 9-11am open gym
Monday 12pm - 6pm

15 minutes to build to a 1RM Power Clean and Jerk

Grace

30 Clean and jerks 60/40kg
(10 minute time cap)

Annie

50-40-30-20-10
Double unders 
Sit ups
(10 minute time cap)


Monday, April 14, 2014

140414

1a) Back Squat 5-5-5-5-5
1b) Max reps of strict pull ups

EMOM x 10
Odd 15/10 calorie row
Even 15 Wall balls 9/6kg

Tabata Hollow holds


Friday, April 11, 2014

140411

The Six

6 Rounds
600m Run
6 Power cleans 80/50kg
6 Box Jumps 30/24"
6 Kettle bell swings 32/24kg
6 Burpees over the bar

 

Thursday, April 10, 2014

140410

A1) Bench press 5x5
A2) Ring row 5x10

8 minute AMRAP
15 Wall balls 9/6kg
30 Double unders

Turkish get up
3x3


Wednesday, April 9, 2014