18 Jun / 2014
Thursday 19th June
A. Deadlift
3 – 3 – 3 – 3 – 3
B. 3 RFT of:
4 x Power Cleans (70/50kg)
4 x Front Squats (70/50kg)
400m Run
C. Tabata Hollow Rocks
17 Jun / 2014
Wednesday 18th June
A. Bench Press
5 – 5 – 5 – 5
B. 10 – 1 for time of:
Strict Pull Ups
Ring Dips
V-Sit Ups
C. Tabata Squats
Your score is your lowest in any of the 8 intervals.
Want more of a challenge? Try resting in the bottom of the squat during your rest intervals.
16 Jun / 2014
Tuesday 17th June
A. Hang Snatch
5 x 3 @ 60-70%
B. EMOM for 10 Mins complete the following complex:
1 x Squat Clean
1 x Hang Power Clean
1 x Push Press
1 x Split Jerk
C. Snatch Pulls
4 x 3 @ 80-90% (These should be smooth of the ground with a big, fast second pull)
15 Jun / 2014
Monday 16th June
A. Front Squat
5 – 3 – 2 – 1 – 1
B. 12 Min AMRAP of:
200m Run
24 x Air Squats
12 x Push Ups
6 x K2E
or C. AWOD – 12 Min AMRAP of:
200m Run
18 x Alternating Pistols
12 x HSPU
6 x GHD Sit Ups
13 Jun / 2014
Saturday 14th June
A. Clean and Jerk
1 – 1 – 1 – 1 – 1
B. ‘Fran’
21 – 15 – 9 Reps for time of:
Thrusters (42.5/30kg)
Pull-Ups
Making 266kg look pretty straightforward:
12 Jun / 2014
Friday 13th June
A. Push Press
5 – 5 – 5 – 5
B. 3 Rds of ‘Whitten’
3 RFT of:
22 x KB Swings (32/24kg)
22 x Box jump (24/20″)
Run 400 meters
22 x Burpees
22 x Wall ball (9/7kg)
11 Jun / 2014
Thursday 12th June
A. 3 x 500m Row
Rest approx 1:1
B. 14 Min AMRAP of:
5 x Strict Pull-ups
7 x Power Cleans (50/35kg)
20 x DU
AWOD: 3rds of ‘Erin’ – 3 RFT of
15 x DB Split Clean (20/12.5kg)
21 x Pull-ups
*20 Min Cut-off
10 Jun / 2014
Wednesday 11th June
A. Back Squat
5 – 3 – 2 – 1 – 1
B. 5 RFT of:
7 x T2B
14 x Push Ups
21 x Abmat GHD Sit Ups
or C. AWOD: 9-7-5 reps for time of:
Bar Muscle Ups (Men) / C2B Pull Ups x 2 (Ladies)
Hang Power Snatch (42.5/30kg)
09 Jun / 2014
Tuesday 10th June
A. High-Hang Snatch
5 x 2 @ 70-80%
B. For time:
1000m Row, followed by:
3 rounds of:
15 x Push Jerk (50/42.5kg)
20 x Walking Lunges
Then, finish with 800m Run.
C. Turkish Get Ups
2 reps each arm for 4 sets.
07 Jun / 2014
Monday 9th June
No Classes today due to the Queen’s Birthday public holiday.
Open Gym at the following times:
8am – 12 noon with Brad and Lou
4.15-6.15pm with Bill.
