Jason
Jul 29, 20183 min
This Saturday will be doing our "Cyn" workout for Cynthia's (belated due to many being away) Birthday. It would be as great to see as many people down there as possible.
We will be accepting donations to "Love for Lachie" who help provide hope for families with brain tumour diagnosis by trying to find a cure.
MONDAY 30.07.18
Fitness + Performance:
Teams of 3
7 Min AMRAP:
50 Bench Press (60/42.5kg)
50 Bench Press (70/50kg)
AMRAP Bench Press (82.5/60kg)
rest 3 minutes
7 Min AMRAP:
50 Hang Squat Cleans (50/35kg)
50 Hang Squat Cleans (60/42.5kg)
AMRAP Hang Squat Cleans (70/50kg)
rest 3 minutes
7 Min AMRAP:
50 Deadlifts (82.5/60kg)
50 Deadlifts (102.5/70kg)
AMRAP Deadlifts (122.5/82.5kg)
Sweat:
5 Rounds for Max Reps
4 Minutes on, 1 minute rest
7 Burpees
9 Cal Bike
11 Russian KB Swing 24/16kg
TUESDAY 31.07.18
Fitness + Performance:
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (24/16kg)
12 Pull-ups
If you have a recorded sub 9 Helen, you can try:
3 Rounds:
400m Run
21 KB Swings 32/24kg
12 C2B Pull Ups
WEDNESDAY 01.08.18
Fitness + Performance:
For Time:
2000m Row
100 Wall balls (20/14)
50 Alterating Lunges 20/15kg
35/25 Calorie Assault Bike
Sweat:
15 Minutes for continual movement
20 Hip Thrusts 22.5/15kg
20 Stalder Leg Lifts
20 Single Arm DB SDHP 22.5/15kg (each side)
20 Hip Raises (each side)
20 Renegade Row Push Ups
In Pairs: 15 Min AMRAP:
200m Run
500m Bike
200m Ski
*Alternate every movement with your partner
THURSDAY 02.08.18
Fitness:
AMRAP 15:
1 Rope Climb
6 DB Push Ups
1 Rope Climb
100 Meter Sand Bag Run (35/25kg)
Post:
5 Min Max Team Ski Erg
Performance:
AMRAP 15:
1 Muscle Up
12 Double Dumbbell Push Press (22.5/15kg)
1 Muscle Up
100 Meter Sand Bag Run (35/25kg)
Post: 5 Min Max Ski Erg
Gymnastics: Bar Pull Over & Building Strict Pull Ups
FRIDAY 03.08.18
Fitness + Performance:
4 Min AMRAP:
27/21 Calorie Row
21 Power Cleans (60/42.5kg)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
4 Min AMRAP:
27/21 Calorie Row
21 Power Cleans (50/35kg)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
4 Min AMRAP:
27/21 Calorie Row
21 Power Cleans (42.5/30kg)
15 Burpee Box Jump Overs (24/20)
SATURDAY 04.08.18
Fitness + Performance:
'CYN"
16 Min AMRAP In Pairs:
21 Toes to Bar or Sit Ups
18 Lateral Burpees
150m Run
*Complete a full round and then tag with your partner.
Today we will celebrate Cynthia Sargent's life and lasting memory by completing the workout in her name. Cyn was an inspiration to all with her amazingly positivity, never surrender attitude and resilience. She was also just a wonderful person to speak to and left some lasting impressions with her wise outlook.
Even while going through her chemotherapy she would rarely miss a training day and was a continual shining light of positivity. Through all her adversity no trainers can ever recall a single complaint from her. Her workout has Sit Ups as she was the fastest in the Gym at them and never broke them up, she was also great at burpees and could always keep moving on them. She could only see out of of side, so the 150m loop was great as she could run close to the kerb.
She is survived through her husband Shane and daughters Claire and Maggie.
SUNDAY 05.08.18
Rest Day
Open Gym 10am - 12pm
Post results to Beyond the Whiteboard.