Jason
Oct 28, 20182 min
MONDAY:
Fitness:
“Dirty 30”For time:
30 Box Jumps, (24/20)
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, (24/16kg)
30 Front Squats, (50/35kg)
30 Toes-to-bars
30 Push Press, (50/35kg)
30 Deadlifts, (50/35kg)
30 Wall Balls, (20/14)
30 Burpees
30 Double Unders
Compare to 15/01/18
Wacey 15.40
Kat 15.40
Performance:
See Fitness
Sweat:
OT5Mx5
40 Sit Ups
300m Run
20 Calorie Row
Max Bike Cals in Remaining time
*Score total Bike Cals
TUESDAY:
Fitness
1. Power Clean: Build to Heavy 3
2. AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (50/35kg)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (60/42.5kg)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (70/47.5kg)
Performance:
1. Power Clean: Build to Heavy 5-Rep Touch and Go
2. AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (60/42.5kg)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (70/47.5kg)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (80/52.5kg)
WEDNESDAY:
Fitness:
1.
Build to a Quality 3 Rep Turkish Get Up
2.
3 Rounds:
600 Meter Run
21 Sandbag Squats 65/45kg
Performance:
1. Build to a Quality Double Barbell Turkish Get Up
2.
See Fitness
Sweat:
In Pairs:
400/300 Calorie Bike
*Partner must be holding 2x Kettlebells in the Rack Position (24/16kg)
THURSDAY:
Fitness:
In 5 minutes: Max Rope Climbs
5 minute rest
In 5 minutes: Max Bike Calories
5 minute rest
1 minute Max Prowler 9m Push and Pull @ 1/2 BW
Performance:
In 5 minutes: Max Ring Muscle Ups
5 Minute rest
In 5 minutes: Max Calorie Row
5 Minute rest:
1 Minute Max Airbike Cals
Gymnastics: Headstands, Kipping Handstand Push Ups and Freestanding Kipping Handstand Push Ups
(Check out our Gymnastics schedule here: )
FRIDAY:
Fitness:
“Tripled Up”
AMRAP 12:
3 Thrusters (42.5/30kg)
3 Toes to Bar
3 Calorie Row
6 Thrusters (42.5/30kg)
6 Toes to Bar
6 Calorie Row
9 Thrusters (42.5/30kg)
9 Toes to Bar
9 Calorie Row….
Continue to add (3) reps until finish
Post: 4x20 Sec Weighted Tuck Hold
Performance:
See Fitness
SATURDAY:
Fitness:
In Pairs for time:
45 Chest to Bar Pull Ups
then
5 Rounds:
14 Russian Kettlebell Swings 32/24kg
7 Burpees onto a plate
200m Run (together)
then
5 Rounds:
30/24 Calorie Row
125 Double Unders
Performance:
In Pairs for time:
30 Bar Muscle Ups
then
5 Rounds:
7 Clean and Jerks 60/42.5kg
7 Lateral Burpees
200m Run (together)
then
5 Rounds:
30/24 Calorie Row
125 Double Unders
Post results to Beyond the Whiteboard.
SUNDAY:
Rest Day
Open Gym 10am - 12pm