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Week of Workouts 23-28 July 2018

July 22, 2018

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.

 
 

 

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