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Weekly Workouts 24th - 30th December 2018

December 23, 2018

MONDAY: (Gym closes at 1pm today)

Fitness:

In Pairs: 30 Min AMRAP
250 Double Unders
125 Calorie Row
100 Dumbbell Snatches 22.5/15kg
75 Toes to Bar
50 Burpees Over C2
25 Chest to Ring Pull Ups

Performance:

In Pairs: 30 Min AMRAP
250 Double Unders
125 Calorie Row
100 Dumbbell Snatches 22.5/15kg
75 Toes to Bar
50 Burpees Over C2
25 Muscle Ups

TUESDAY: (Closed for Christmas Day)

WEDNESDAY: (Closed for Boxing Day)

THURSDAY: (Classes as per normal but closed between 1pm and 3pm)

Fitness:


"Christmas Cheer"
Choose your Weapon: (Bike, C2 Rower or C2 Ski)
10 Minutes Max Calories
2 minutes rest
6x 30 Seconds on, 30 seconds rest
3 minutes rest
6x 30 Seconds on, 30 seconds rest

*Score is total calories
 

Performance:


See Fitness


Gymnastics: Rather than starting a new cycle at this time, we will have an hour of coached Open Gym for Gymnastics. Come in and work on some stuff you want to improve!

FRIDAY: (Classes as per normal but closed between 1pm and 3pm)

Fitness:

1. On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (22.5/15kg)
15/12 Calorie Assault Bike

Post: 5x10 Ab Rollouts

Performance:

See Fitness

SATURDAY: (Classes as per normal)

Fitness:

25 Min AMRAP: In Pairs:
40 Devils Press 22.5/15kg
30 Chest to Bar Pull Ups
60 Wall Balls 9/6kg 10/9
30 Box Step Overs 22.5/15kg
40 Burpee Pull Ups

 

Performance:

25 Min AMRAP: In Pairs:
40 Devils Press 22.5/15kg
30 Bar Muscle Ups
60 Wall Balls 12/9kg 10ft
30 Box Step Overs 22.5/15kg
40 Burpee Pull Ups


Weightlifting:
1. Clean and Jerk Complex
Build to a Heavy: High Hang Clean + Hang Clean + Power Clean

2. Push Jerk:
Heavy 5-4-3-2-1

3. Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats

Barbell Loaded at 85% of 1RM Front Squat For Both Lifts​



Competition Club:
In Pairs for time:
50 Calorie Bike
40 Devils Press 22.5/15kg
40 Bar Muscle Ups
20 Jerks 100/70kg
80 Wall Balls 12/9kg 10ft
20 Squat Cleans 100/70kg
40 Box Step Overs 22.5/15kg
40 Burpee Pull Ups
50 Calorie Bike

Post results to Beyond the Whiteboard.

SUNDAY:

Rest Day

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

 

 

 

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