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Weekly Workouts 22-28 October 2018

October 21, 2018

MONDAY:

Fitness:

6 Min AMRAP:
1 Toes to Bar
1 Strict Handstand Push Up
2 Toes to Bar
2 Strict Handstand Push Up

Continue to Climb by 1 Rep Each

Directly into:

6 Min AMRAP:
1 V Up
1 Push Up
2 V Ups
2 Push Ups

Continue to Climb by 1 Rep Each

Performance:

AMRAP 6:
1 Strict Toes to Bar
1 Strict Handstand Push-ups
2 Strict Toes to Bar
2 Strict Handstand Push-ups

Continue to Climb by 1 Rep Each

Directly Into…
AMRAP 6:
1 Toes to Bar
1 Handstand Push-ups
2 Toes to Bar
2 Handstand Push-ups

Continue to Climb by 1 Rep Each

Sweat:
In Pairs:
5-10-15-20-25-30-35-40-45-50-55-60-55-50-45-40-35-30-25-20-15-10-5
Calorie Row
*If you're a female team, skip the middle set of 60.

TUESDAY:

Fitness

1.
Weighted Chest to Bar Pull Up: 5-4-3-2-2-1-1

2.
For Time:
800 Meter Run
20 Power Cleans (82.5/60kg)
20 Burpee Box Jump Overs (24/20)
400 Meter Run
10 Power Cleans (82.5/60kg)
10 Burpee Box Jump Overs (24/20)

Performance:

See Fitness

WEDNESDAY:

Fitness:

“Long Gone”
5 Rounds:
50 Seconds work, 10 seconds rest
Wallballs (9/6kg)
Dumbbell Snatches (22.5/15kg)
Calorie Bike
Rest

Compare to 7/12/17
Sean Sweeney 312
Nadine 253

Performance:

See Fitness


Sweat:
Tabata: 8 Rounds for 20 work, 10 Rest
Kettlebell Swings 24/16kg
Box Jump Overs 24/20"
Ski Erg Calories
Goblet Squats 24/16kg
Calorie Row

 

THURSDAY:

Fitness:

 

In teams of 3:
2 Rounds: 4 minutes on, 1 minutes rest for Max Meters

Ski Erg
*Alt every 250/200m

Sandbag Carry 65/45kg
*Alt every 50m

Sled Push / Pull 100/70kg
*Alt every 10m

 

Performance:


See Fitness

Gymnastics: Bar Muscle Ups

(Check out our Gymnastics schedule here: )

FRIDAY:

Fitness:

“Tread Water”
For Time:
2k Row
150 Double Unders
10 Rounds of
“Chest to Bar Cindy” (5 Chest to Bar Pull-ups, 10 Push-ups, 15 Air Squats)

Performance:

See Fitness

SATURDAY:

Fitness:

In Teams of 3:
For time:
1 Mile Run
150/120 Calorie Bike
100 Sync Kettlebell Swings
80 Sync Kettlebell Goblet Squats
60 Sync Kettlebell Alternating Lunges
*32/24kg Kettlebell

Sync Movements require 2 members to be working at once.

 

Performance:

Teams of 3:
For Time:
1 Mile Run 
150/120 Calorie Bike
100 Hang Power Snatches (60/42.5kg)
80 Overhead Squats (60/42.5kg)
60 Squat Snatches (60/42.5kg)

SUNDAY:

Rest Day

Open Gym 10am - 12pm

Post results to Beyond the Whiteboard.

 

 

 

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