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March 2015
20 Mar Saturday, 21/03/15
Classes will be running as per the timetable. Games Open 15.4 RX'D AMRAP in 8 minutes: HSPU - 3,6,9 / 12,15,18 / 21,24...
19 Mar 20/03/15
A) Alternating EMOM for 12 minutes: Odds - 5 Thrusters Evens - 200m Run B) Weighted Dips 5 x 5 or 10 x 5 assisted ...
18 Mar Thursday, 19/03/15
3 x 5 minute AMRAPs A) 20 Kettlebell Swings (24/16kg) 10 Box Jumpovers (24/20") Rest 3 minutes B) 2 Rope Climbs (1 climb = 10 reps) 10 Calorie Row Rest 3 minutes C) 40 Double Unders (2 D-U's = 1 Rep) 10 Power Snatches (40/30kg) ...
17 Mar Wednesday, 18/03/15
A) Hang Clean 5 - 5 - 5 - 5 - 5 B) For time: 50 Bar-Facing Burpees - 7 minute time cap - If you finish inside 7 minutes then AMRAP in the time remaining: Hang Clean @50% of above weight. - Score example: 5:23 Rx/Sc + 22 @30kg httpv://www.youtube.com/watch?v=HVjYnko1-0k...
16 Mar Tuesday, 17/03/15
For time: 10 Deadlifts (100/70kg) (^120/80kg) 30 Situps (^Toes-to-Bar) 20 Power Cleans (60/40kg) (^80/60kg) 20 Pushups (^HSPU) 30 Push Presses (40/30kg) (^60/40kg) 10 Pull-Ups (^Bar Muscle-Ups) httpv://www.youtube.com/watch?v=-2g3BjUYUMk...
15 Mar Monday, 16/03/15
A) Overhead Squat 5 x 5 x 75% B) Back Squat 2 RM ...
14 Mar Sunday, 15/03/15 – Rest Day
13 Mar Saturday, 14/03/15
We will be running the workout in continuous waves until we're all done, starting as soon as possible after 6.30am for the first wave. However, the last wave will start no later than 9:15 so please don't arrive late and expect to have first choice of...
12 Mar Friday, 13/03/15
A) OTM for 10 minutes: 5 HSPU 20 Double Unders - For the HSPU choose a suitable level of difficulty - Strict/Kipping, Deficit/Standard, Wall Climb (3/2/1) - to complete the work in 20 seconds max. B) OTM for 10 minutes: 5 Thrusters - Early classes: If you want to give your shoulders a...