• Jason

Weekly Workouts 17-23rd December 2018


No sweat classes for the Christmas period, they will return Monday the 7th of January.

Please remember to Reserve a spot for the 8.30am class on Saturday, 12 Days of Christmas is a heap of fun, we don't want you to miss out! 8.30am Saturday classes are always capped at 22 people, you can reserve a spot with the Zen Planner Members App. No reserving is required for the 7.30am class.

MONDAY: Fitness: 1. Deadlift - Work up to a Heavy Single 2. In Teams of 3 AMRAP 7: 50 Back Squats (70/47.5kg) 50 Back Squats (82.5/60kg) AMRAP Back Squats (102.5/70kg) Rest 3 Minutes AMRAP 7: Airbike Calories Performance: See Fitness Sweat:

No Sweat Class this week. Weightlifting: 1. Snatch Complex: 5 Sets (Building to a Moderate): 1 Snatch Pull + 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Low Hang Squat Snatch 2. Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 3. For Load 3x8 Nordic Curl 3x16 Close Grip Dumbbell Floor Presses

TUESDAY: Fitness 1. AMRAP 4: 1-2-3-4-5-6-7-8…Unbroken Chest to Bar Pull-ups 2. 3 Rounds: For Time: 800m Run 12 Strict Pull Ups 12 Dips Performance: 1. AMRAP 4: 1-2-3-4-5-6-7-8… Unbroken Chest to Bar Pull-ups 2. 'Ring Muscle-Up Biathlon' For Time: 800m Run 21 Ring Muscle-Ups 800m Run 15 Ring Muscle-Ups 800m Run 9 Ring Muscle-Ups

WEDNESDAY: Fitness: AMRAP 3: 21 Sandbag Squats 65/45kg 21 Lateral Erg Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 18 Sandbag Squats 65/45kg 18 Lateral Erg Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 15 Sandbag Squats 65/45kg 15 Lateral Erg Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 12 Sandbag Squats 65/45kg 12 Lateral Erg Burpees Max Calorie Row Performance: AMRAP 3: 21 Overhead Squats (50/35kg) 21 Lateral Erg Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 18 Overhead Squats (60/42.5kg) 18 Lateral Erg Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 15 Overhead Squats (70/47.5kg) 15 Lateral Erg Burpees Max Calorie Row Rest 3 Minutes AMRAP 3: 12 Overhead Squats (82.5/57.5kg) 12 Lateral Erg Burpees Max Calorie Row Sweat: No sweat class this week. Weightlifting: 1. OTMx16 Odd: 1 Snatch Even: 3 Squat Cleans Barbell: 87% of Snatch 2. For Time: 21 Push Presses (40/30kg) 15 Push Presses (60/40kg) 9 Push Presses (80/55kg) 15 Push Presses (60/40kg) 21 Push Presses (40/30kg)

THURSDAY: Fitness:

Criss Cross AMRAP 15: 30 Double Unders 15 Power Cleans (50/35kg) 30 Double Unders 15 Toes to Bar"

Post: 3x15 Hip Extensions *Compare to 14/11/2017

Performance:

See Fitness Gymnastics: End of Cycle Re-Test 1. 5 Minutes: Max Muscle Ups 2. 5 Minutes: Max Toes to Bar 3. 5 Minutes: Max Handstand Push Ups 4. 5 Minutes: Death by 1m Handstand Walk 5. Max L-Sit (Check out our Gymnastics schedule here: )

FRIDAY: Fitness: 25 Min AMRAP: 600m Bike 400m Row 2 Rope Climbs 100m Farmers Carry 32/24kg Performance: 25 Min AMRAP: 600m Bike 400m Row 1 Legless Rope Climb 1 Rope Climb 100m Farmers Carry 32/24kg

SATURDAY: *Please Fitness: CFC 12 Days of CrossFit Day 1: Run 100m Day 2: 2 Handstand Push-ups Day 3: 3 Box Jumps, 30/24" Day 4: Hang Power Cleans, 45/30 kg Day 5: 5 Push-ups Day 6: 6 Sit-ups Day 7: 7 Deadlifts, 45/30 kg Day 8: 8 Kettlebell Swings, 32/24kg Day 9: 9 Wall Balls, 9/6 kg Day 10: 10 Burpees Day 11: 11 Pull-ups Day 12: 12 Thrusters, 45/30 kg The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc. Compare to 23/12/18

Performance: See Fitness Weightlifting: 1. Clean and Jerk Complex - 5 Sets (Building to a Moderate): 5-Rep Touch and Go Power Clean + Split Jerk 2. 10 Minutes to build to a Heavy Power Snatch 3. Stamina Squatting Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats *Barbell Loaded at 82% of 1RM Front Squat For Both Lifts Competition Club: CFC 12 Days of Christmas - Comp Edition For time: 1 Run, 100 m 2 Strict Handstand Push-ups 3 Sandbag Over The Shoulders, 65/45 kg 4 Hang Power Cleans, 60/42.5 kg 5 Push Press 6 Toes-to-bars 7 Sumo Deadlift High-pulls, 60/42.5 kg 8 Kettlebell Snatches, 32/24 kg 9 Wall Balls, 15/12 kg, 10/9 ft 10 Burpee Box Jumps, 30/24 in 11 Bar Muscle-ups 12 Thrusters, 60/42.5 kg The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc. Compare to 23/12/17 Post results to Beyond the Whiteboard.

SUNDAY: Rest Day Open Gym 10am - 12pm: Please remember to sign in.