11 Oct Monday, 12/10/15
A) Overhead Squat 5 x 3 x 80 - 90% of 1RM B) Superset, not for time: 3x 10 Strict Press @ 60 - 70% of 1RM 10 Strict Pull-Ups Rick...
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October 2015
11 Oct Sunday, 12/10/15 – Rest Day
09 Oct Saturday, 10/10/15
6:00am and 8:00am 3 rounds for time: 50 Double Unders 25 Toes-to-Bar 10 Power Clean and Jerk (60/45kg) (^80/60kg) 7:00am 3 rounds for time: 50 Double Unders 25 Toes-to-Bar 1000m Run or Row 7:00am Weightlifting Mel P...
08 Oct Friday, 09/10/15
A) In teams of 3 For time: 30 Heavy KB Swings 30 Mid-weight KB Swings 30 Light KB Swings e.g. 32, 24, 16kg or 24, 16, 12kg - each person performs all 90 swings, but can only advance to the next KB when the person before them has finished all 30 swings...
07 Oct Thursday, 08/10/15
A) 10 rounds for time: 5 LH KB Thrusters (1 x 24/16kg KB) 5 RH KB Thrusters (1 x 24/16kg KB) 5 Chest-to-Bar Pull-Ups B) Push Press 5 RM - off the deck Lowndesy...
06 Oct Wednesday, 07/10/15
A) 7 rounds for time: 10 SDHP (45/30kg) 10 Ring Dips (or A.1 HSPU) or B) "Tyler" 5 rounds for time: 7 Muscle-Ups 21 SDHP (45/30kg) https://www.youtube.com/watch?v=o6QniJ9FaGA...
05 Oct Tuesday, 06/10/15
A) Front Squat 4 - 4 - 4 - 4 - 4 - @80-85% - every 2 minutes B) Deadlift 4 - 4 - 4 - 4 - 4 - @80-85% - every 2 minutes Excellent roll out for "Angie" and "White" yesterday. ...
04 Oct Monday, 05/10/15
8:00am class only today. A) "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats (Option #1 AMRAP in 20 mins: 10 Pull-Ups, 10 Pushups, 10 Situps, 10 Squats) (Option #2 Partner WOD. Share workload as required) or B) "White" 5 rounds for time: 3 Rope Climbs 10 Toes-to-Bar 21 Walking Lunges (20/15kg) 400m Run ANDREA...
03 Oct Sunday, 04/10/15 – Rest Day
https://www.youtube.com/watch?v=D1ze-f7jS2A...
02 Oct Saturday, 03/10/15
The gym will be open on Monday for a class at 8:00am. (no other classes) 6:00 and 8:00am “Danny” AMRAP in 20 minutes: 30 Box Jumps (24/20") 20 Push Press (52.5/37.5kg) 30 Pull-ups 7:00am Barbell Free Partner WOD (P1 and P2) AMRAP in 20 minutes: (400m Row) 30 Box Jumps (24/20") 20 Pushups 30 Pull-Ups - P1 rows 400m whole...