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 Calorie Row 30 Box Jump Overs 24/20" 20 Toes to Bar 10 Strict Pull Ups Performance: A. See Fitness B. 16 Min AMRAP 40/32 Calorie Row 30 Box Jump Overs 24/20" 20 Toes to Bar 10 Bar Muscle Ups Sweat: 3 Rounds for time: 20 Calorie Row 20 Single Arm DB High Pull (Left) 22.5/15kg 20 Single Arm DB High Pull (Right) 22.5/15kg 20 Calorie Bike 20 Single Arm DB Swing (Left) 22.5/15kg 20 Single Arm Db Swing (Right) 22.5/15kg 20 Calorie Ski
TUESDAY: Fitness + Performance: “Glen” For Time: 30 Clean and Jerks (60/42.5kg) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Compare to July 18/7/18
WEDNESDAY: Fitness: A. Vertical Deadlifts 6x5 E90 Seconds B. In Pairs: 10 Rounds for time Complete a full round, then switch 20 Russian KB Swings 32/24kg 15/12 Calorie Row 10 Lateral Burpees over C2 Performance: A. See Fitness B. In Pairs: 10 Rounds for time Complete a full round, then switch 20 KB Swings 32/24kg 15/12 Calorie Row 10 Lateral Burpees over C2 Sweat: AMRAP in 25 Minutes: 5, 10, 15, 20, 25, etc Sit Ups Calorie Bike 1 Prowler Push and Pull 10m / 60kg
THURSDAY: Fitness + Performance: 5 Rounds for reps: 1 Minute Front Rack Dumbbell Step Back Lunges (22.5/15kg) 1 Minute Double Unders 1 Minute Calorie Bike 1 Minute Rest Gymnastics: Rope Climbs and Double Unders
FRIDAY: Fitness: A. Build to a Heavy 6 Press with a 21X1 Tempo B. 5 Rounds, 2 min work, 2 mnutes rest 12 Push Ups, then Max Zercher Sandbag Carries 65/45kg in remaining time (10m Shuttle) Performance: A. See Fitness B. 5 Rounds, 2 min work, 2 minutes rest 12 Strict HSPU, then Max Zercher Sandbag Carries in remaining time (10m Shuttle)
SATURDAY: Fitness + Performance: In 2 teams, complete as many calories as possible in 40 minutes of: Ski Erg Row Airbike Team Members: 8 or less: 1 of each 9-10: Additional Bike 11-12: Additional Rower 13-14: Additional Bike 15-16: Additional Rower
SUNDAY: Rest Day Open Gym 10am - 12pm Post results to Beyond the Whiteboard.