• Jason

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 minutes 7 Min AMRAP: 50 Hang Squat Cleans (50/35kg) 50 Hang Squat Cleans (60/42.5kg) AMRAP Hang Squat Cleans (70/50kg) rest 3 minutes 7 Min AMRAP: 50 Deadlifts (82.5/60kg) 50 Deadlifts (102.5/70kg) AMRAP Deadlifts (122.5/82.5kg) Sweat: 5 Rounds for Max Reps 4 Minutes on, 1 minute rest 7 Burpees 9 Cal Bike 11 Russian KB Swing 24/16kg

TUESDAY 31.07.18 Fitness + Performance: “Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (24/16kg) 12 Pull-ups If you have a recorded sub 9 Helen, you can try: 3 Rounds: 400m Run 21 KB Swings 32/24kg 12 C2B Pull Ups

WEDNESDAY 01.08.18 Fitness + Performance: For Time: 2000m Row 100 Wall balls (20/14) 50 Alterating Lunges 20/15kg 35/25 Calorie Assault Bike Sweat: 15 Minutes for continual movement 20 Hip Thrusts 22.5/15kg 20 Stalder Leg Lifts 20 Single Arm DB SDHP 22.5/15kg (each side) 20 Hip Raises (each side) 20 Renegade Row Push Ups In Pairs: 15 Min AMRAP: 200m Run 500m Bike 200m Ski *Alternate every movement with your partner

THURSDAY 02.08.18 Fitness:

AMRAP 15: 1 Rope Climb 6 DB Push Ups 1 Rope Climb 100 Meter Sand Bag Run (35/25kg) Post: 5 Min Max Team Ski Erg

Performance:

AMRAP 15: 1 Muscle Up 12 Double Dumbbell Push Press (22.5/15kg) 1 Muscle Up 100 Meter Sand Bag Run (35/25kg) Post: 5 Min Max Ski Erg Gymnastics: Bar Pull Over & Building Strict Pull Ups

FRIDAY 03.08.18 Fitness + Performance: 4 Min AMRAP: 27/21 Calorie Row 21 Power Cleans (60/42.5kg) 15 Burpee Box Jump Overs (24/20) rest 4 minutes 4 Min AMRAP: 27/21 Calorie Row 21 Power Cleans (50/35kg) 15 Burpee Box Jump Overs (24/20) rest 4 minutes 4 Min AMRAP: 27/21 Calorie Row 21 Power Cleans (42.5/30kg) 15 Burpee Box Jump Overs (24/20)

SATURDAY 04.08.18 Fitness + Performance: 'CYN" 16 Min AMRAP In Pairs: 21 Toes to Bar or Sit Ups 18 Lateral Burpees 150m Run *Complete a full round and then tag with your partner.

Today we will celebrate Cynthia Sargent's life and lasting memory by completing the workout in her name. Cyn was an inspiration to all with her amazingly positivity, never surrender attitude and resilience. She was also just a wonderful person to speak to and left some lasting impressions with her wise outlook. Even while going through her chemotherapy she would rarely miss a training day and was a continual shining light of positivity. Through all her adversity no trainers can ever recall a single complaint from her. Her workout has Sit Ups as she was the fastest in the Gym at them and never broke them up, she was also great at burpees and could always keep moving on them. She could only see out of of side, so the 150m loop was great as she could run close to the kerb. She is survived through her husband Shane and daughters Claire and Maggie.

SUNDAY 05.08.18 Rest Day Open Gym 10am - 12pm Post results to Beyond the Whiteboard.