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22/11/16

Teams of 3-4 (40-45min cap)
Row/Ski 8km (max 250m each)
Followed by 1-5 HSPU or 2-3 Wall Walk + 5 burpee box jumps
Rest until it’s your turn on rower again

Workout is over when 8km on row is complete, only one person in team on rower at a time

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Weekly Client Achievements 21.11.16

Weekly Client Achievements SO many PRs last week! Clean + Jerk PRs: Mark T Matt D Louie Troy Thickett David Horsnell Jade A Ethan B Amy M Aleesha Ibz (100kg power clean) Mina Alicia Jenkins 55kg Jessica White 47kg Diego 60kg Helen Pham 55kgs Candi 60kg Salina Tong 50kg Helen Tran 50kg Diana Castings 65kg…

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21/11/16

A. EMOM x 6
2 Hang Power Clean + 2 Power Clean

B1. CGBP 7-10 reps x 4 – rest 60-90 sec
B2. DL 7-10 reps x 4– rest 60-90 sec

C. 5 T&G DL @ 80/60 + 10 bar facing burpees AFAP rest 2 min x 3

D. Band Pull Aparts 20 reps x 3

Details

18/11/16

A. 20 min – Power Snatch 1RM

B. 10 min AMRAP
7 OHS @ 50/30kg
7 Box Jumps @ 24”/20”
7 T2B

Details

17/11/16

A. 6 TnG Power Clean @ 60/40 + 30 sec Bike AFAP, rest 2 min x 4

B. 12 min running clock
1km row buy in

Immediately followed by AMRAP of
30 Wall Balls
20 Mountain Climbers
10 HR Push Ups

Details

16/11/16

A1. C2B Pull Ups AMRAP x 5
//Beginner: Neg Pull Ups @ 80A1 3–4 reps x 5
A2. Sassy Squats 20 reps @ 4010 x 5

B. 5 Rounds For Time (20 min Cap)
500m/400m row
20 front rack walking lunge @ RX – 60/40kg, Int – 40/30, Beg – Lighter
10 HSPU // DB Strict Press

Details

15/11/16

A. Partner WOD – 20 min AMRAP
Burpee jumping pull ups

B. Partner 1 performs 20 Sit ups while Partner 2 holds the bottom of a Squat. Switch.
x 5 rounds each

C. 10 min EMOM
Odd – 40 sec Ring FLR Hold
Even – 40 sec Heavy Farmer’s Carry Hold

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Weekly Client Achievements 14.11.16

Weekly Client Achievements 14.11.16 Diana Caistings reaching out for support. Has been on top of her eating, steadily losing weight. She is undertaking a personal weight loss to stay on track for 100 days and also starting Saturday morning classes.  Lisa murphy 65kg powerclean PR on week 8 of barbell club not even testing yet …

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14/11/16

A. 20 min Power Clean + Push Jerk 1RM

B. AMRAP 3 min
3 Thrusters @ 60/40
6 Back Squats @ 60/40
9 Bar Facing Burpees
Rest 1 min
x 5 rounds (20 min total)

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