• Jason

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: 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 AMRAP: 1 Round: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Ups Max Calorie Row in Time Remaining Performance: 4 Min AMRAP: 3 Rounds 12 Deadlifts (42.5/30kg) 9 Hang P Cleans (42.5/30kg) 6 P Jerks (42.5/30kg) Max Cal Row in Time Remaining rest 4 minutes 4 Min AMRAP: 2 Rounds: 12 Deadlifts (60/42.5kg) 9 Hang P Cleans (60/42.5kg) 6 P Jerks (60/42.5kg) Max Cal Row in Time Remaining rest 4 minutes 4 Min AMRAP: 1 Round: 12 Deadlifts (70/47.5kg) 9 Hang P Cleans (70/47.5kg) 6 P Jerks (70/47.5kg) Max Cal Row in Time Remaining WEDNESDAY: Fitness + Performance: “Heartbreak Kid” 3 Rounds: 10 Front Squats (82.5/60kg) 20 Chest to Bar Pull-Ups 50 Double Unders Compare to 18/8/17 Wacey 7.25 Kim 12.13 THURSDAY: Fitness + Performance: A. 3x3 Min Banded March *Complete 8 Ab Wheels in between sets B. Teams of 2: 20 Min AMRAP: 200m Run 400m Run 600m Run *Alternate partner each distance FRIDAY: 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 SATURDAY: 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 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (50/35kg) 130/100 Calorie Bike 1 Round: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch (60/42.5kg)