• Jason

Weekly Workouts 31st - 6th of January 2019


Modified Hours for the week: MONDAY: Closed from 1pm TUESDAY: Closed WEDNESDAY: Closed from 1pm to 3pm and then from 6.30pm onwards. The Weightlifting class is now at 3.30pm THURSDAY: Closed from 1pm to 3pm and then from 6.30pm onwards. The Gymnastics class is now at 3.30pm FRIDAY: Closed from 1pm to 3pm. SATURDAY: Classes as normal SUNDAY: Open Gym 9am - 11am (Open Gym Now moving forward an hour during the hotter months)

MONDAY: (Closed today from 1pm) Fitness: End of 2018! In Pairs: 31 Thrusters 31 Pull Ups 31 Front Rack Reverse Lunges 31 Power Snatches 31 Push Ups 31 Sumo Deadlift High Pull 31 Toes to Bar 31 Power Cleans 31 Front Squats 31 Burpee Over the Bar 31 Calorie Row 31 Calorie Bike Barbell 42.5/30kg One Partner must be holding a Med Ball (9/6kg) at all times Performance: In Pairs: 31 Thrusters 31 Pull Ups 31 Front Rack Reverse Lunges 31 Power Snatches 31 Push Ups 31 Sumo Deadlift High Pull 31 Toes to Bar 31 Power Cleans 31 Front Squats 31 Burpee Over the Bar 31 Calorie Row 31 Calorie Bike Barbell 60/42.5kg One Partner must be holding a Med Ball 9/6kg at all times

TUESDAY: (New Year's Day - Closed)

WEDNESDAY: (Closed today from 1pm - 3pm and from 6.30pm) Fitness: 1. Max Unbroken Louie Push Ups then OT2Mx3 60% 2. AMRAP 15: 21 Bike Calories 15 Australian Pull-ups 9 Sandbag Over the Shoulder (65/45kg) Performance: See Fitness Weightlifting: (Class at 3.30pm today) 1.10 Squat Cleans (60%) 8 Squat Cleans (68%) 6 Squat Cleans (75%) 4 Squat Cleans (83%) 2 Squat Cleans (90%) 2. 2 Rounds: In a :20 Second Window: Max Power Snatches (60/42.5kg) Rest :40 Seconds In a :30 Second Window: Max Power Snatches (70/47.5kg) Rest :30 Seconds In a :40 Second Window: Max Power Snatches (82.5/55kg) Rest 2:20 3. Accessory Work 3 Rounds 7 Weighted Strict Ring Dips 7 Pausing Kettlebell Waiter Squats (Each Side)

THURSDAY: (Closed today from 1pm - 3pm and from 6.30pm) Fitness:

1. 3 Min AMRAP: Wall Balls (9/6kg 10/9ft)

2. Row: 9 Rounds, On the 2:00: 400/350 Meter Row

Round 1: 2K Pace + 8 Round 2: 2K Pace + 4 Round 3: 2K Pace Round 4: 2K Pace + 8 Round 4: 2K Pace + 4 Round 6: 2K Pace Round 7: 2K Pace + 8 Round 8: 2K Pace + 4 Round 9: 2K Pace

Performance:

1. Max Unbroken Wall Balls (9/6kg 10/9ft) 2. See Fitness Gymnastics Class: (3.30pm today) Tonights Gymnastics class will be another coached session where you can get help with or advice on anything you like.

FRIDAY: (Closed today from 1pm - 3pm) Fitness: 1. "Joker" For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (102.5/70kg) 2. 7 Min AMRAP 100m Run 7 Burpees Performance: See Fitness

SATURDAY: Fitness: In Teams of 3 30 Min AMRAP: 8 Dumbbell Hang Clean and Jerks (22.5/15kg) 10 Medicine Ball Squat Jumps (9/6kg) 12/8 Calorie Bike *Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps.

Performance: In Teams of 3 30 Min AMRAP: 8 Dumbbell Hang Clean and Jerks (30/22.5kg) 10 Dead Ball Squat Jumps (12/9kg) 12/8 Calorie Bike *Switch After Completing Full Rounds. Dumbbell Changes Arms After 4 Reps. Weightlifting: 1. Minutes 0-5: Heavy Double Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%) 2. 3 Rounds: 10 Power Cleans 10 Front Squats 10 Push Jerks Round 1: 100/70kg Round 2: 90/65kg Round 3: 90/60kg Scale: Round 1: 80/60kg Round 2: 70/50kg Round 3: 60/40kg or do that in the reverse order and get capped out. Competition Club: In Pairs: 1 person working at a time 2000m Run 30 Power Snatches 82.5/60kg 3000m Row 40 Muscle Ups 400 Double Unders 50 Strict Handstand Push Ups 5000m Bike 60 Burpee Box Jump Over 24/20" Post results to Beyond the Whiteboard.

SUNDAY: Rest Day Open Gym 9am - 11pm: Please remember to sign in.