10 Jan Sunday, 11/01/15 – Rest Day
Happy Birthday Billi! ...
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January 2015
09 Jan Saturday, 10/01/15
A) Overhead Squat - heavy triples B) Games Open 14.2 From 0.00-3.00 2 rounds of: 10 Overhead Squats (43/30kg) 10 Chest-to-bar Pull-ups From 3:00-6:00 2 rounds of: 12 Overhead Squats 12 Chest-to-bar Pull-ups From 6:00-9:00 2 rounds of: 14 Overhead Squats 14 Chest-to-bar Pull-ups Etc., following same pattern until you fail to complete both rounds httpv://www.youtube.com/watch?v=oLtv7E5SSIo...
08 Jan Friday, 09/01/15
For time: 100 Double Unders 5 Rope Climbs 80 Double Unders 40 Pushups 600m Run 30 Calorie Row 400m Run 20 Deadball Ground-to-Shoulder (50/35kg) httpv://www.youtube.com/watch?v=QDgzYT4sYns...
07 Jan Thursday, 08/01/15
A) Press 2 - 2 Push Press 2 - 2 Push Jerk 2 - 2 B) AMRAP in 5 minutes: 7 Situps 6 Squats 5 SDHP (50/35kg) httpv://www.youtube.com/watch?v=L7_DylBEW5Q...
06 Jan Wednesday, 07/01/15
For time: 60 Calorie Row 50 KB Swings (24/16kg) THEN 3 x 400m Run 30 Double Unders 20 Power Snatches (35/25kg) 10 Back Squats (35/25kg) ...
05 Jan Tuesday, 06/01/15
Reminder that the doors open at 4:40 am weekdays. We are proposing a timetable change and want your feedback. The change would see Tuesday and Thursday afternoons altered to the following format: 4.00 - 4.30 pm OPEN GYM 4.30 - 5.30 pm CLASS 5.30 - 6.00 pm OPEN GYM 6.00...
04 Jan Monday, 05/01/15
Sorry for the late notice to our early risers - the gym will be open at 4:40am in the mornings. A) 7 minutes: Hang Clean Pulls - heavy doubles B) 7 minutes: Hang Power Cleans - heavy doubles C) AMRAP in 10 minutes: 5 Power Cleans (65/45kg) 10 Toes-to-Bar 15 Wall Ball (9/6kg) (half Games Open 11.5) ...
04 Jan Sunday, 04/01/15 – Rest Day
02 Jan Saturday, 03/01/15
A) 11 minutes to find Thruster 2RM then "Rahoi" AMRAP in 12 minutes: 12 Box Jumps (24/20") 6 Thrusters (45/30kg) 6 Bar-facing Burpees or B) "Tom" AMRAP in 25 minutes: 7 Muscle-Ups 11 Thrusters (70/47.5kg) 14 Toes-to-Bar ...
01 Jan Friday, 02/01/15
Back to normal class schedule. "The Ghost" 1 minute per station for 6 rounds: Max Calorie Row Max Burpees Max Double Unders Rest Record totals for each movement. ...