Jason
Dec 30, 20183 min
Modified Hours for the week:
MONDAY: Closed from 1pm
TUESDAY: Closed
WEDNESDAY: Closed from 1pm to 3pm and then from 6.30pm onwards. The Weightlifting class is now at 3.30pm
THURSDAY: Closed from 1pm to 3pm and then from 6.30pm onwards. The Gymnastics class is now at 3.30pm
FRIDAY: Closed from 1pm to 3pm.
SATURDAY: Classes as normal
SUNDAY: Open Gym 9am - 11am (Open Gym Now moving forward an hour during the hotter months)
MONDAY: (Closed today from 1pm)
Fitness:
End of 2018!
In Pairs:
31 Thrusters
31 Pull Ups
31 Front Rack Reverse Lunges
31 Power Snatches
31 Push Ups
31 Sumo Deadlift High Pull
31 Toes to Bar
31 Power Cleans
31 Front Squats
31 Burpee Over the Bar
31 Calorie Row
31 Calorie Bike
Barbell 42.5/30kg
One Partner must be holding a Med Ball (9/6kg) at all times
Performance:
In Pairs:
31 Thrusters
31 Pull Ups
31 Front Rack Reverse Lunges
31 Power Snatches
31 Push Ups
31 Sumo Deadlift High Pull
31 Toes to Bar
31 Power Cleans
31 Front Squats
31 Burpee Over the Bar
31 Calorie Row
31 Calorie Bike
Barbell 60/42.5kg
One Partner must be holding a Med Ball 9/6kg at all times
TUESDAY: (New Year's Day - Closed)
WEDNESDAY: (Closed today from 1pm - 3pm and from 6.30pm)
Fitness:
1. Max Unbroken Louie Push Ups
then OT2Mx3 60%
2. AMRAP 15:
21 Bike Calories
15 Australian Pull-ups
9 Sandbag Over the Shoulder (65/45kg)
Performance:
See Fitness
Weightlifting: (Class at 3.30pm today)
1.10 Squat Cleans (60%)
8 Squat Cleans (68%)
6 Squat Cleans (75%)
4 Squat Cleans (83%)
2 Squat Cleans (90%)
2. 2 Rounds:
In a :20 Second Window: Max Power Snatches (60/42.5kg)
Rest :40 Seconds
In a :30 Second Window: Max Power Snatches (70/47.5kg)
Rest :30 Seconds
In a :40 Second Window: Max Power Snatches (82.5/55kg)
Rest 2:20
3. Accessory Work
3 Rounds
7 Weighted Strict Ring Dips
7 Pausing Kettlebell Waiter Squats (Each Side)
THURSDAY: (Closed today from 1pm - 3pm and from 6.30pm)
Fitness:
1. 3 Min AMRAP: Wall Balls (9/6kg 10/9ft)
2. Row:
9 Rounds, On the 2:00:
400/350 Meter Row
Round 1: 2K Pace + 8
Round 2: 2K Pace + 4
Round 3: 2K Pace
Round 4: 2K Pace + 8
Round 4: 2K Pace + 4
Round 6: 2K Pace
Round 7: 2K Pace + 8
Round 8: 2K Pace + 4
Round 9: 2K Pace
Performance:
1. Max Unbroken Wall Balls (9/6kg 10/9ft)
2. See Fitness
Gymnastics Class: (3.30pm today)
Tonights Gymnastics class will be another coached session where you can get help with or advice on anything you like.
FRIDAY: (Closed today from 1pm - 3pm)
Fitness:
1. "Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (102.5/70kg)
2.
7 Min AMRAP
100m Run
7 Burpees
Performance:
See Fitness
SATURDAY:
Fitness:
In Teams of 3
30 Min AMRAP:
8 Dumbbell Hang Clean and Jerks (22.5/15kg)
10 Medicine Ball Squat Jumps (9/6kg)
12/8 Calorie Bike
*Switch After Completing Full Rounds.
Dumbbell Changes Arms After 4 Reps.
Performance:
In Teams of 3
30 Min AMRAP:
8 Dumbbell Hang Clean and Jerks (30/22.5kg)
10 Dead Ball Squat Jumps (12/9kg)
12/8 Calorie Bike
*Switch After Completing Full Rounds.
Dumbbell Changes Arms After 4 Reps.
Weightlifting:
1. Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)
2. 3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
Round 1: 100/70kg
Round 2: 90/65kg
Round 3: 90/60kg
Scale:
Round 1: 80/60kg
Round 2: 70/50kg
Round 3: 60/40kg or do that in the reverse order and get capped out.
Competition Club:
In Pairs: 1 person working at a time
2000m Run
30 Power Snatches 82.5/60kg
3000m Row
40 Muscle Ups
400 Double Unders
50 Strict Handstand Push Ups
5000m Bike
60 Burpee Box Jump Over 24/20"
Post results to Beyond the Whiteboard.
SUNDAY:
Rest Day
Open Gym 9am - 11pm: Please remember to sign in.