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Weekly Workouts 29 - 4th November 2018

October 28, 2018

MONDAY:

Fitness:

“Dirty 30”For time:
30 Box Jumps, (24/20)
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, (24/16kg)
30 Front Squats, (50/35kg)
30 Toes-to-bars
30 Push Press, (50/35kg)
30 Deadlifts, (50/35kg)
30 Wall Balls, (20/14)
30 Burpees
30 Double Unders

Compare to 15/01/18
Wacey 15.40
Kat 15.40

Performance:

See Fitness

Sweat:
OT5Mx5
40 Sit Ups
300m Run
20 Calorie Row
Max Bike Cals in Remaining time
*Score total Bike Cals

TUESDAY:

Fitness

1. Power Clean: Build to Heavy 3

2. AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (50/35kg)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (60/42.5kg)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (70/47.5kg)

Performance:

1. Power Clean: Build to Heavy 5-Rep Touch and Go

2. AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (60/42.5kg)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (70/47.5kg)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (80/52.5kg)

WEDNESDAY:

Fitness:

1.
Build to a Quality 3 Rep Turkish Get Up

2.
3 Rounds:
600 Meter Run
21 Sandbag Squats 65/45kg

Performance:

1. Build to a Quality Double Barbell Turkish Get Up

2. 
See Fitness

Sweat:
In Pairs:
400/300 Calorie Bike
*Partner must be holding 2x Kettlebells in the Rack Position (24/16kg)

THURSDAY:

Fitness:

 

In 5 minutes: Max Rope Climbs

5 minute rest
In 5 minutes: Max Bike Calories

5 minute rest

1 minute Max Prowler 9m Push and Pull @ 1/2 BW

 

Performance:


In 5 minutes: Max Ring Muscle Ups
5 Minute rest
In 5 minutes: Max Calorie Row
5 Minute rest:
1 Minute Max Airbike Cals

Gymnastics: Headstands, Kipping Handstand Push Ups and Freestanding Kipping Handstand Push Ups

(Check out our Gymnastics schedule here: )

FRIDAY:

Fitness:

“Tripled Up”
AMRAP 12:
3 Thrusters (42.5/30kg)
3 Toes to Bar
3 Calorie Row
6 Thrusters (42.5/30kg)
6 Toes to Bar
6 Calorie Row
9 Thrusters (42.5/30kg)
9 Toes to Bar
9 Calorie Row….
Continue to add (3) reps until finish

Post: 4x20 Sec Weighted Tuck Hold

Performance:

See Fitness

SATURDAY:

Fitness:

In Pairs for time:
45 Chest to Bar Pull Ups

then

5 Rounds:
14 Russian Kettlebell Swings 32/24kg
7 Burpees onto a plate
200m Run (together)

then

5 Rounds:
30/24 Calorie Row
125 Double Unders

 

Performance:

In Pairs for time:
30 Bar Muscle Ups

then

5 Rounds:
7 Clean and Jerks 60/42.5kg
7 Lateral Burpees
200m Run (together)

then

5 Rounds:
30/24 Calorie Row
125 Double Unders

Post results to Beyond the Whiteboard.

SUNDAY:

Rest Day

Open Gym 10am - 12pm

 

 

 

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