21 Apr 2014
Tuesday 22nd April
A. Power Cleans
2 – 2 – 2 – 2 – 2
B. AMRAP 14 Min of:
3 x Power Clean (60/42.5 kg)
6 x Push Ups
9 x Squats
or C. AWOD – 6 RFT of:
6 x Push Jerk (70/50kg)
6 x C2B Pull Ups
6 x Burpees
* 14 Min Cut Off
20 Apr 2014
Monday 21st April
Reminder: Only 5.15pm and 6.15pm Classes Today.
Partner WOD
‘Gallagher and McDonald’
2 rounds for time of:
200m run
16 KBS (24/16 kg)
16 Pull ups
16 Front Squats (50/30kg)
200m run
14 KBS
14 Pull ups
14 Front Squats
200m run
12 KBS
12 Pull ups
12 Front Squats
In round 1, Partner A does the 16’s and the 12’s, while partner B does the 14’s. In round 2, Partner B does the 16’s and the 12’s, while partner A does the 14’s.
Mervyn McDonald & Nathanael Gallagher
PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.
16 Apr 2014
Thursday 17th April
Reminder: Easter Timetable is as follows:
Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.
A. Squat Cleans
2 – 2 – 2 – 2
B. Bench Press
3 – 3 – 3 – 3
C. 30 – 20 – 10 reps for time of:
Double Unders x 2
Wall Ball
15 Apr 2014
Wednesday 16th April
Reminder: Easter Timetable is as follows:
Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.
A. Weighted Pull Ups
5 – 5 – 3 – 3 – 1 – 1
B. 7 Min AMRAP of:
2 x Wall Walks
10 x Overbox Jumps (24/20″)
10 x Abmat GHD Sit Ups
C. 7 Min AMRAP of:
2 x Rope Climbs
10 x Pistols (Alternating)
10 x Superman
14 Apr 2014
Tuesday 15th April
Reminder: Easter Timetable is as follows:
Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.
A. Back Squats
2 – 2 – 2 – 2 – 2 (Work to around 90% of 1RM)
B. AMRAP in 15 mins of:
5 x Front Squat (60/42.5kg)
10 x Over Bar Burpees
200m Run
C. Tabata Push-Ups
Score is total reps for the 8 intervals.
12 Apr 2014
Monday 14th April
A. Push Press
3 – 3 – 3 – 3 – 3
B. 3 RFT of:
400m Run
8 x Hang Power Cleans (50/35kg)
8 x Push Jerk
or C. AWOD – 3 RFT of:
400m Run
8 x Hang Power Snatch (50/35kg)
8 x Overhead Squats
11 Apr 2014
Saturday 12th April
5 Rep Max Day
A. Find your 5RM Back Squat
B. Find your 5RM Bench Press
C. Find your 5RM Deadlift
10 Apr 2014
Friday 11th April
A. Muscle Up Practice & Progressions
15 Mins Practice or 20 MU for time
B. 15 Min AMRAP of:
5 x K2E
10 x Ring Dips
15 x Box Jumps (24/20″)
20 x Cal Row
or C. AWOD – 15 Min AMRAP of:
6 x Strict ‘L’ Pull Ups
8 x Box Jumps (30/24″)
10 x Dumbbell Snatch (30/17.5kg)
09 Apr 2014
Thursday 10th April
A. 4 x 400m Run
Men: On the 3:00
Ladies: On the 4:00
B. Hang Power Snatch
2 – 2 – 2 – 2 – 2 (Not more than 75% of 1RM)
C. 21 – 15 – 9 reps for time of:
Walking Lunges (Unweighted)
KB Swings (24/16kg)
08 Apr 2014
Wednesday 9th April
A. Clean Pulls
3 – 3 – 3 – 3 – 3
B. Partner WOD
2 athletes per team. One works while the other rests.
5 RFT:
6 x Squat Cleans (60/42.5kg)
12 x Push Ups
12 x Burpees
12 x Pull Ups
Must complete all prescribed reps before switching. For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the push-ups and completes all 12 reps, followed by the second athlete. This work/rest sequence continues till the end of the round. Complete 5 rounds total.
