Jason
Dec 16, 20183 min
No sweat classes for the Christmas period, they will return Monday the 7th of January.
Please remember to Reserve a spot for the 8.30am class on Saturday, 12 Days of Christmas is a heap of fun, we don't want you to miss out! 8.30am Saturday classes are always capped at 22 people, you can reserve a spot with the Zen Planner Members App. No reserving is required for the 7.30am class.
MONDAY:
Fitness:
1. Deadlift - Work up to a Heavy Single
2. In Teams of 3
AMRAP 7:
50 Back Squats (70/47.5kg)
50 Back Squats (82.5/60kg)
AMRAP Back Squats (102.5/70kg)
Rest 3 Minutes
AMRAP 7:
Airbike Calories
Performance:
See Fitness
Sweat:
No Sweat Class this week.
Weightlifting:
1. Snatch Complex: 5 Sets (Building to a Moderate):
1 Snatch Pull + 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Low Hang Squat Snatch
2. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts
3. For Load
3x8 Nordic Curl
3x16 Close Grip Dumbbell Floor Presses
TUESDAY:
Fitness
1. AMRAP 4: 1-2-3-4-5-6-7-8…Unbroken Chest to Bar Pull-ups
2. 3 Rounds: For Time:
800m Run
12 Strict Pull Ups
12 Dips
Performance:
1. AMRAP 4:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups
2. 'Ring Muscle-Up Biathlon'
For Time:
800m Run
21 Ring Muscle-Ups
800m Run
15 Ring Muscle-Ups
800m Run
9 Ring Muscle-Ups
WEDNESDAY:
Fitness:
AMRAP 3:
21 Sandbag Squats 65/45kg
21 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Sandbag Squats 65/45kg
18 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Sandbag Squats 65/45kg
15 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Sandbag Squats 65/45kg
12 Lateral Erg Burpees
Max Calorie Row
Performance:
AMRAP 3:
21 Overhead Squats (50/35kg)
21 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (60/42.5kg)
18 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (70/47.5kg)
15 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (82.5/57.5kg)
12 Lateral Erg Burpees
Max Calorie Row
Sweat:
No sweat class this week.
Weightlifting:
1. OTMx16
Odd: 1 Snatch
Even: 3 Squat Cleans
Barbell: 87% of Snatch
2. For Time:
21 Push Presses (40/30kg)
15 Push Presses (60/40kg)
9 Push Presses (80/55kg)
15 Push Presses (60/40kg)
21 Push Presses (40/30kg)
THURSDAY:
Fitness:
Criss Cross
AMRAP 15:
30 Double Unders
15 Power Cleans (50/35kg)
30 Double Unders
15 Toes to Bar"
Post: 3x15 Hip Extensions
*Compare to 14/11/2017
Performance:
See Fitness
Gymnastics: End of Cycle Re-Test
1. 5 Minutes: Max Muscle Ups
2. 5 Minutes: Max Toes to Bar
3. 5 Minutes: Max Handstand Push Ups
4. 5 Minutes: Death by 1m Handstand Walk
5. Max L-Sit
(Check out our Gymnastics schedule here: )
FRIDAY:
Fitness:
25 Min AMRAP:
600m Bike
400m Row
2 Rope Climbs
100m Farmers Carry 32/24kg
Performance:
25 Min AMRAP:
600m Bike
400m Row
1 Legless Rope Climb
1 Rope Climb
100m Farmers Carry 32/24kg
SATURDAY:
*Please
Fitness:
CFC 12 Days of CrossFit
Day 1: Run 100m
Day 2: 2 Handstand Push-ups
Day 3: 3 Box Jumps, 30/24"
Day 4: Hang Power Cleans, 45/30 kg
Day 5: 5 Push-ups
Day 6: 6 Sit-ups
Day 7: 7 Deadlifts, 45/30 kg
Day 8: 8 Kettlebell Swings, 32/24kg
Day 9: 9 Wall Balls, 9/6 kg
Day 10: 10 Burpees
Day 11: 11 Pull-ups
Day 12: 12 Thrusters, 45/30 kg
The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc.
Compare to 23/12/18
Performance:
See Fitness
Weightlifting:
1. Clean and Jerk Complex - 5 Sets (Building to a Moderate):
5-Rep Touch and Go Power Clean + Split Jerk
2. 10 Minutes to build to a Heavy Power Snatch
3. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
*Barbell Loaded at 82% of 1RM Front Squat For Both Lifts
Competition Club:
CFC 12 Days of Christmas - Comp Edition
For time:
1 Run, 100 m
2 Strict Handstand Push-ups
3 Sandbag Over The Shoulders, 65/45 kg
4 Hang Power Cleans, 60/42.5 kg
5 Push Press
6 Toes-to-bars
7 Sumo Deadlift High-pulls, 60/42.5 kg
8 Kettlebell Snatches, 32/24 kg
9 Wall Balls, 15/12 kg, 10/9 ft
10 Burpee Box Jumps, 30/24 in
11 Bar Muscle-ups
12 Thrusters, 60/42.5 kg
The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc.
Compare to 23/12/17
Post results to Beyond the Whiteboard.
SUNDAY:
Rest Day
Open Gym 10am - 12pm: Please remember to sign in.