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Jason
- Jul 29, 2018
- 3 min
Week of Workouts: 30th - 4th of August
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 min
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Jason
- Jul 22, 2018
- 2 min
Week of Workouts 23-28 July 2018
Remember, we have a few different schedule changes:
Tuesday 6.30pm we have the Running Club. Work your running technique and then implement it with a workout.
Tuesday 7.30pm is coached Open Gym. If you need help with something, come in and work on it under a coaches eye.
Thursday 6.30pm is Gymnastics. Come on down and get gymnasty. Check the Gymnastics timetable under featured posts. MONDAY:
Fitness:
A. Weighted C2B Pull Up EMOMx10: 2 Reps
B. 16 Min AMRAP
40/32 C
399 views0 comments
Jason
- Jul 20, 2018
- 1 min
Saturday 21.07.18
Fitness + Performance:
In teams of 2:
3x7 min AMRAPs, 2 minute between:
A. 15 Chest to bar Pull Ups
30 Calorie Bike
B. 15 Lateral Burpees over C2
30 Calorie Row
C. 15 DB Step Up 22.5/15kg
30 DB Snatch 22.5/15kg
Post results to Beyond the Whiteboard.
22 views0 comments
Jason
- Jul 18, 2018
- 1 min
Thursday 19.07.18 - New Gymnastics Cycle
The start of a new Gymnastics cycle begins tonight with Midline Strength & Control. The schedule is below:
Supplemental:
Week 1. Midline Strength & Control
Week 2. Rope Climbs & Double Unders
Week 3. Bar Pull Over & Strict Pull Ups
Bar Series:
Week 4. Toes to Bar & Straight Arm Pulling
Week 5. Kipping Pull Ups
Week 6. Butterfly Pull Ups
Week 7. Bar Muscle Ups Floor Series
Week 8. Headstands & Kipping Handstand Push Ups
Week 9. Freestanding Handstands
Week 10. Hand
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Jason
- Jul 17, 2018
- 1 min
Wednesday 18.07.18
Fitness + Performance:
30 Min AMRAP:
600m Row
80m Sandbag Carry 65/45kg (8x10m shuttles)
100m Farmers Carry 32/24kg
1200m Bike
Sweat:
In 2 Teams: Rotate every minute for 30 minutes.
Max Calorie Ski
20 Sit Ups
30 Step Ups 20"
40 Second Wall Squat
50 Single Skips or Double Unders
*Score is total Ski Erg Calories. You cannot start the next movement until the station in front is cleared.
Post results to Beyond the Whiteboard.
33 views0 comments
Jason
- Jul 16, 2018
- 1 min
Tuesday 17.07.18
Running Club class tonight at 6.30pm! Will be starting with covering basic technique! Fitness:
A. Deadlift - Build to a Heavy Single
B. AMRAP 12:
6 Strict Ring Dips
9 Deadlifts (102.5/70kg)
30 Double Unders
Performance:
A. See Fitness
B. AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (102.5/70kg)
30 Double Unders
Post results to Beyond the Whiteboard.
55 views0 comments
Jason
- Jul 15, 2018
- 1 min
Monday 16.07.18
Fitness:
A. E2MOM Max Unbroken True Ring Rows
then 3 sets @ 50% of Max Set
B. 21-15-9:
Front Squat (60/42.5kg)
Kettlebell Swings (32/24kg)
400 Meter Run
Performance:
A. Bar Muscle Up
EMOMx8: 40% of your Max Unbroken Set
B. See Fitness
Sweat:
In Pairs for time:
3 Rounds:
30 Cal Bike
30 Russian Swings 32/24kg
2 Rounds:
40 Calorie Row
40 Sit Ups
1 Round:
50 Burpees
50 Calorie Ski
Post results to Beyond the Whiteboard.
(Gold Kettlebells are 48kg b
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Jason
- Jul 15, 2018
- 1 min
Week of Workouts 16th - 21st of July 2018
Remember the new timetable takes effect this week. Check the daily blog post each day for the Sweat and Gymnastics workouts along with announcements.
To vote on a few other options, go here.
MONDAY:
Fitness:
A. E2MOM Max Unbroken True Ring Rows
then 3 sets @ 50% of Max Set
B. 21-15-9:
Front Squat (60/42.5kg)
Kettlebell Swings (32/24kg)
400 Meter Run
Performance:
A. Bar Muscle Up
EMOMx8: 40% of your Max Unbroken Set
B. See Fitness
TUESDAY:
Fitness:
A.
133 views0 comments
Jason
- Jul 13, 2018
- 1 min
Saturday 14.07.18
Fitness:
Teams of 3, For Time:
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
60 Kettlebell Swings 20/12kg
130/100 Calorie Bike
2 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
60 Kettlebell Swings 24/16kg
130/100 Calorie Bike
1 Round:
30 Toes to Bar
30 Bar Facing Burpees
60 Kettlebell Swings 32/24kg Performance:
Teams of 3, For Time:
3 Rounds:
30 Toes to Bar
30 Bar Facing Burpees
30 Power Snatches (42.5/30kg)
130/100 Calorie Bike
2 Rounds:
30 T
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Jason
- Jul 12, 2018
- 1 min
Friday 13.07.18
Fitness + Performance:
1. “Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (43/29kg)
1 Minute Power Cleans (43/29kg)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest
Post results to Beyond the Whiteboard.
15 views0 comments
Jason
- Jul 11, 2018
- 1 min
Thursday 12.07.18
Vote on your timetable preferences here.
Fitness + Performance:
A. 3 Sets of 3 Minutes Banded March
*Complete 8 Ab Wheels in between sets
B. In teams of 2: 20 Min AMRAP
200m Run
400m Run
600m Run
*Alternate working partner for each set.
Post results to Beyond the Whiteboard.
22 views0 comments
Jason
- Jul 10, 2018
- 1 min
Wednesday 11.07.18
Fitness + Performance:
“Heartbreak Kid”
3 Rounds for time:
10 Front Squats (82.5/60)
20 Chest to Bar Pull-Ups
50 Double Unders
Compare to 18/8/17
Wacey 7.25
Kim 12.13
Sweat:
A. 5 Min Max Bike Calories
3 minutes rest
B. Part A Calories for time
3 minutes rest
C. Max Calories in the time Part B took.
Post results to Beyond the Whiteboard.
32 views0 comments
Jason
- Jul 9, 2018
- 1 min
Tuesday 10.07.18
Gymnastics - Re Test
5 Minutes Max Muscle Ups
5 Minutes Max Toes to Bar
5 Minutes Max Handstand Push Ups
5 Minutes - Death by Unbroken Handstand Walk
Max L-Sit Fitness:
4 Min AMRAP:
3 Rounds:
12 Deadlifts (42.5/30kg)
9 Hang Power Cleans (42.5/30kg)
6 Push Ups
Max Calorie Row in Time remaining
rest 4 minutes
4 Min AMRAP:
2 Rounds:
12 Deadlifts (60/42.5kg)
9 Hang Power Cleans (60/42.5kg)
6 Push Ups
Max Calorie Row in Time remaining
rest 4 minutes
4 Min
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Jason
- Jul 8, 2018
- 1 min
Monday 09.07.18
Fitness:
A. Back Squat - Build to a Heavy Set of 3 In 12 minutes
B. 4 Rounds:
400 Meter Run
50 Air Squats
Compare to 19/08/2013
Jason 12.40
Performance:
A. Back Squat - On the Minute – 3 Back Squats
Start at 70% and add (5/2.5kg) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.
B. See Fitness
Sweat:
2 Rounds for time
30 Calorie Bike
30 Sit Ups
30 Calorie Row
15 Barbell Step Ups 20/15kg
15 Sit Ups
15 Ski Erg Calo
61 views0 comments
Jason
- Jul 8, 2018
- 2 min
Week of Workouts: 9th - 14th of July
*Refer to the daily post for Sweat, Gymnastics, Movement and Mobility class and general information.
MONDAY:
Fitness:
A. Back Squat - Build to a Heavy Set of 3 In 12 minutes
B. 4 Rounds:
400 Meter Run
50 Air Squats
Compare to 19/08/2013
Jason 12.40
Performance:
A. Back SquatOn the Minute – 3 Back SquatsStart at 70% and add (5/2.5kg) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.
B. See Fitness
TUESDAY:
Fitness:
116 views0 comments
Jason
- Jul 7, 2018
- 1 min
Sunday 08.07.18
10am - Skill of Endurance Class
10am to 12pm - Open Gym.
13 views0 comments
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