• Jason

Weekly Workouts 24th - 30th December 2018


MONDAY: (Gym closes at 1pm today) Fitness: In Pairs: 30 Min AMRAP 250 Double Unders 125 Calorie Row 100 Dumbbell Snatches 22.5/15kg 75 Toes to Bar 50 Burpees Over C2 25 Chest to Ring Pull Ups Performance: In Pairs: 30 Min AMRAP 250 Double Unders 125 Calorie Row 100 Dumbbell Snatches 22.5/15kg 75 Toes to Bar 50 Burpees Over C2 25 Muscle Ups

TUESDAY: (Closed for Christmas Day)

WEDNESDAY: (Closed for Boxing Day)

THURSDAY: (Classes as per normal but closed between 1pm and 3pm) Fitness:

"Christmas Cheer" Choose your Weapon: (Bike, C2 Rower or C2 Ski) 10 Minutes Max Calories 2 minutes rest 6x 30 Seconds on, 30 seconds rest 3 minutes rest 6x 30 Seconds on, 30 seconds rest

*Score is total calories

Performance:

See Fitness Gymnastics: Rather than starting a new cycle at this time, we will have an hour of coached Open Gym for Gymnastics. Come in and work on some stuff you want to improve!

FRIDAY: (Classes as per normal but closed between 1pm and 3pm) Fitness: 1. On the 4:00 x 5 Rounds: 9 Burpee Box Jump Overs (24/20) 15 Dumbbell Front Squats (22.5/15kg) 15/12 Calorie Assault Bike Post: 5x10 Ab Rollouts Performance: See Fitness

SATURDAY: (Classes as per normal) Fitness: 25 Min AMRAP: In Pairs: 40 Devils Press 22.5/15kg 30 Chest to Bar Pull Ups 60 Wall Balls 9/6kg 10/9 30 Box Step Overs 22.5/15kg 40 Burpee Pull Ups

Performance: 25 Min AMRAP: In Pairs: 40 Devils Press 22.5/15kg 30 Bar Muscle Ups 60 Wall Balls 12/9kg 10ft 30 Box Step Overs 22.5/15kg 40 Burpee Pull Ups Weightlifting: 1. Clean and Jerk Complex Build to a Heavy: High Hang Clean + Hang Clean + Power Clean 2. Push Jerk: Heavy 5-4-3-2-1 3. Stamina Squatting (Final Week) Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 85% of 1RM Front Squat For Both Lifts​ Competition Club: In Pairs for time: 50 Calorie Bike 40 Devils Press 22.5/15kg 40 Bar Muscle Ups 20 Jerks 100/70kg 80 Wall Balls 12/9kg 10ft 20 Squat Cleans 100/70kg 40 Box Step Overs 22.5/15kg 40 Burpee Pull Ups 50 Calorie Bike Post results to Beyond the Whiteboard.

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