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Weekly Workouts 3-9th December 2018

December 2, 2018

MONDAY:

Fitness:

1. “Jackie”
For Time
1000 Meter Row
50 Thrusters (20/15kg)
30 Pull-ups
Compare to 23/6/17
Jason 6.08
Kat 6.33

2. 3 Minutes: Max Double Unders
Compare to 10/9/24
Wacey 282
Siobhane B 203

Performance:

See Fitness

Sweat:
Monthly Mikko:
1 Minute of Bike Cals
1 Minute of Row Cals
1 Minute of Ski Cals
1 Minute Rest
*Hold the same Calories across the board. If you completed a Calorie number last month, increase this month.


Weightlifting:
1. Snatch Complex
5 Sets: 1Snatch Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch - Building to a Challenging

2.Stamina Squatting Week 3
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 61% of 1RM Front Squat For Both Lifts

3. 3 Rounds:
Dumbbell Press 3x8 @ 31X2
Dumbbell Bent Over Row 3x8 @ 32X1
Max Effort Ring L-Sit Hold

TUESDAY:

Fitness

1. On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
12 Russian Kettlebell Swings 32/24kg

2. 100 Abmat Sit Ups for Time
Compare to 10/8/15
Jason 2.52
Rachel 3.42

Performance:

1. On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell Facing Burpees
6 Power Snatches (60/42.5kg)​

2. See Fitness

WEDNESDAY:

Fitness:

1. Deadlift (Week 3)
3×3 at 74%
3×3 at 79%
3×3 at 84%

2. 5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (24/16kg)

Performance:

1. Deadlift (Week 3)
3×3 at 74%
3×3 at 79%
3×3 at 84%

2. 5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (32/24kg)

Sweat:
30 Min EMOM
5 Devils Press
10 Burpee Box Jumps 24/20"
15/12 Calorie Bike
20/15 Cal Row
25 Sit Ups

Weightlifting:

1. 0:00 – Clean Complex @ 45%
4:00 – Clean Complex @ 50%
8:00 – Clean Complex @ 55%
12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

2. Build to a Quality 10RM Push Jerk

3. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

THURSDAY:

Fitness:

 

In Pairs for Total Meters
2 Rounds: 4 mins work, 30 rest
1. Ski Erg Meters
2. Prowler Push/Pull 5m 60/40kg
*Triple the meters here.
3. Wheelbarrow Push 80/60kg
*Double the meters
4. Rope Climb (5m)
*Quadruple the meters

 

Performance:


See Fitness

Gymnastics: Ring Swings and Kipping Ring Dips

(Check out our Gymnastics schedule here: )

FRIDAY:

Fitness:

1. Clean and Jerk - Heavy Single

2. 30 Squat Clean and Jerks at 70%
or
10 Min AMRAP
5 Strict Pull Ups / Ring Rows
10 Deadlifts 82.5/60kg
15 Calorie Bike

Performance:

1. Clean and Jerk - Heavy Single

2. For time:
30 Squat Clean & Jerks, 70/47.5kg

Post results to Beyond the Whiteboard.

SATURDAY:


GYM CLOSED FOR THE CHRISTMAS PARTY!!

Check here for details.

 

SUNDAY:

Gym closed for Christmas Party Hangovers
 

 

 

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