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Weekly Workouts: 7 - 13th January 2019

January 6, 2019

MONDAY:

Fitness:
1. Front Squat 6x2 (e 90 Sec)

2. 21-15-9:
Box Jump Overs (24/20)
Power Cleans (52/35kg)
Chest to Bar Pull-ups
Front Squats (52/35kg)
Lateral Barbell Burpees
Push Jerks (52/35kg)

Performance:
1. Pause Front Squat (2 Seconds) 6x2

2. See Fitness

Sweat:
Mikko Triangle
10 Rounds for Reps
1 Minute Cal Bike
1 Minute Cal Row
1 Minute Cal Ski
1 Minute Rest

*Hold the same number through all movements and rounds. If you completed a number last time, increase by 1 this time.


Weightlifting:
1. 5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

2. Clean Pull 10x2 @ 105%

3. 3 Rounds:
10 Single Legged Dumbbell Deadlifts (10 Each Leg)
30 Weighted Hip Extensions
Max Hex End Bicep Curls 20/12.5kg

TUESDAY:

Fitness
1. Work up to a challenging Turkish Get Up.

2. 5 Rounds, On the 5:00:
20/16 Calorie Row
21 x 10 Meter Shuttle Sprints
20/16 Calorie Bike

Performance:
1. Workout up to a challenging Double Kettlebell Turkish Get Up.

2. See Fitness

WEDNESDAY:

Fitness:
1. Build up to a Challenging 3RM Weighted Ring Dip in 10 minutes

2. 12 Min AMRAP:
2 Wall Walks
3 Push Ups
10 Double Kettlebell Front Squats 16/12kg
15 Double Kettlebell Deadlifts 16/12kg

Performance:
1. Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups

2. 12 Min AMRAP:
5 Strict Handstand Pushups
10 Overhead Squats (42.5/30kg)
15 Deadlifts (42.5/30kg)

Sweat:
5 Rounds: 30 on, 30 off
Bike Calories
Goblet Step Over 15/10kg
Ski Calories
V Ups
Dead Ball Slam 20/15kg

Post: 3x30 Weighted Hip Extensions

Weightlifting:
1. Overhead Squat 3x5

2. 5 Sets, On the 2:00:
High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch + Overhead Squat

3. For Load: 10-8-6-4-2
Supported Pendlay Row
Floor Press

THURSDAY:

Fitness:

9 Rounds, On the 2:00: 
400/350 Meter Row


Round 1: 2K Pace + 6
Round 2: 2K Pace + 3
Round 3: 2K Pace - 2
Round 4: 2K Pace + 6
Round 4: 2K Pace + 3
Round 6: 2K Pace - 2
Round 7: 2K Pace + 6
Round 8: 2K Pace + 3
Round 9: 2K Pace - 2

*If you didn't do or successfully complete this last week, follow the sequence of +8, +4, and 2K pace.


Midline Finisher: 10 Min Alt OTM
Odd: 20 Hollow Rocks (Unbroken, go into tuck if you have to stop)
Even: 20  Banded Good Mornings

 

Performance:

See Fitness

Gymnastics:
Midline Strength and Control

You can see our Gymnastics Cycle and what's coming up here: (https://www.crossfitclaremont.com.au/single-post/2019/01/04/Gymnastics-Cycle)

FRIDAY:

Fitness:
"Vader"
3 Rounds:
24/17 Calorie Row
21 Wall balls (9/6kg)
18 Alternating Dumbbell Snatches (22.5/15kg)
15 Lateral Burpees over Rower

Performance:
See Fitness

SATURDAY:

Fitness:
In Pairs: One person working at a time
25 Min AMRAP
400m Run (together)
30 Toes to Bar
30 Russian Kettlebell Swings 32/24kg
400 Meter Run (together)
30 Russian Kettlebell Swings 32/24kg
30 Toes to Bar
400m Run (together)

 

Performance:
In Pairs: One person working at a time
25 Min AMRAP
400m Run (together)
30 Toes to Bar
15 Power Cleans (80/52kg)
400 Meter Run (together)
15 Power Cleans (80/52kg)
30 Toes to Bar
400m Run (together)

Weightlifting:
1. Jerk: On the Minute x 10: 1 Push Jerk + 1 Split Jerk

2. Back Squat: 20 Rep Max

3. 3 Giant Sets:
8 Bench Press
Max Strict Chest to Bar Pull-ups
20 Weighted Sit-ups
*Rest 2 Minutes between each set


Competition Club:
1. For Time: 10 Rope Climbs (3 Min Cap)

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (80/52kg)
800 Meter Run
15 Power Cleans (80/52kg)
400 Meter Run
30 Toes to Bar

SUNDAY:

Rest Day

Open Gym 9am - 11pm:  Please remember to sign in.
 

 

 

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