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Weekly Workouts 17-23rd December 2018

December 16, 2018

No sweat classes for the Christmas period, they will return Monday the 7th of January. 


Please remember to Reserve a spot for the 8.30am class on Saturday, 12 Days of Christmas is a heap of fun, we don't want you to miss out! 8.30am Saturday classes are always capped at 22 people, you can reserve a spot with the Zen Planner Members App. No reserving is required for the 7.30am class.


MONDAY:

Fitness:

1. Deadlift - Work up to a Heavy Single

2. In Teams of 3
AMRAP 7:
50 Back Squats (70/47.5kg)
50 Back Squats (82.5/60kg)
AMRAP Back Squats (102.5/70kg)

Rest 3 Minutes

AMRAP 7:
Airbike Calories

Performance:

See Fitness


Sweat:

No Sweat Class this week.

Weightlifting:
1. Snatch Complex: 5 Sets (Building to a Moderate):
1 Snatch Pull + 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Low Hang Squat Snatch

2. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

3. For Load
3x8 Nordic Curl
3x16 Close Grip Dumbbell Floor Presses

TUESDAY:

Fitness

1. AMRAP 4: 1-2-3-4-5-6-7-8…Unbroken Chest to Bar Pull-ups

2. 3 Rounds: For Time:
800m Run
12 Strict Pull Ups
12 Dips

Performance:

1. AMRAP 4:
1-2-3-4-5-6-7-8…
Unbroken Chest to Bar Pull-ups

2. 'Ring Muscle-Up Biathlon' 
For Time:
800m Run
21 Ring Muscle-Ups
800m Run
15 Ring Muscle-Ups
800m Run
9 Ring Muscle-Ups

WEDNESDAY:

Fitness:

AMRAP 3:
21 Sandbag Squats 65/45kg
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Sandbag Squats 65/45kg
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Sandbag Squats 65/45kg
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Sandbag Squats 65/45kg
12 Lateral Erg Burpees
Max Calorie Row

Performance:

AMRAP 3:
21 Overhead Squats (50/35kg)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (60/42.5kg)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (70/47.5kg)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (82.5/57.5kg)
12 Lateral Erg Burpees
Max Calorie Row

Sweat:
No sweat class this week.

Weightlifting:

1. OTMx16
Odd: 1 Snatch
Even: 3 Squat Cleans
Barbell: 87% of Snatch

2. For Time:
21 Push Presses (40/30kg)
15 Push Presses (60/40kg)
9 Push Presses (80/55kg)
15 Push Presses (60/40kg)
21 Push Presses (40/30kg)

THURSDAY:

Fitness:

 

Criss Cross
AMRAP 15:
30 Double Unders 
15 Power Cleans (50/35kg)
30 Double Unders 
15 Toes to Bar"


Post: 3x15 Hip Extensions

*Compare to 14/11/2017

 

Performance:


See Fitness

Gymnastics: End of Cycle Re-Test
1. 5 Minutes: Max Muscle Ups
2. 5 Minutes: Max Toes to Bar
3. 5 Minutes: Max Handstand Push Ups
4. 5 Minutes: Death by 1m Handstand Walk
5. Max L-Sit

(Check out our Gymnastics schedule here: )

FRIDAY:

Fitness:

25 Min AMRAP:
600m Bike
400m Row
2 Rope Climbs
100m Farmers Carry 32/24kg

Performance:

25 Min AMRAP:
600m Bike
400m Row
1 Legless Rope Climb
1 Rope Climb
100m Farmers Carry 32/24kg

SATURDAY:

*Please

Fitness:


CFC 12 Days of CrossFit

Day 1: Run 100m
Day 2: 2 Handstand Push-ups
Day 3: 3 Box Jumps, 30/24"
Day 4: Hang Power Cleans, 45/30 kg
Day 5: 5 Push-ups
Day 6: 6 Sit-ups
Day 7: 7 Deadlifts, 45/30 kg
Day 8: 8 Kettlebell Swings, 32/24kg
Day 9: 9 Wall Balls, 9/6 kg
Day 10: 10 Burpees
Day 11: 11 Pull-ups
Day 12: 12 Thrusters, 45/30 kg

The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc.

Compare to 23/12/18

 

Performance:

See Fitness


Weightlifting:
1. Clean and Jerk Complex - 5 Sets (Building to a Moderate):
5-Rep Touch and Go Power Clean + Split Jerk

2. 10 Minutes to build to a Heavy Power Snatch

3. Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
*Barbell Loaded at 82% of 1RM Front Squat For Both Lifts

Competition Club:
CFC 12 Days of Christmas - Comp Edition

For time:
1 Run, 100 m
2 Strict Handstand Push-ups
3 Sandbag Over The Shoulders, 65/45 kg
4 Hang Power Cleans, 60/42.5 kg
5 Push Press
6 Toes-to-bars
7 Sumo Deadlift High-pulls, 60/42.5 kg
8 Kettlebell Snatches, 32/24 kg
9 Wall Balls, 15/12 kg, 10/9 ft
10 Burpee Box Jumps, 30/24 in
11 Bar Muscle-ups
12 Thrusters, 60/42.5 kg

The workout is completed in the same way as the song. Day 1 then Day 2 and Day 1, then Day 3, Day 2, Day 1 etc.

Compare to 23/12/17

Post results to Beyond the Whiteboard.

SUNDAY:

Rest Day

Open Gym 10am - 12pm:  Please remember to sign in.

 


 

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