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Nov212016

22/11/16

Daily TrainingNovember 21, 2016Leave a comment

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

Details
Nov212016

Weekly Client Achievements 21.11.16

Daily TrainingNovember 21, 2016Leave a comment

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…

Details
Nov212016

21/11/16

Daily TrainingNovember 21, 2016Leave a comment

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
Nov172016

18/11/16

Daily TrainingNovember 17, 2016Leave a comment

A. 20 min – Power Snatch 1RM

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

Details
Nov162016

17/11/16

Daily TrainingNovember 16, 2016Leave a comment

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
Nov152016

16/11/16

Daily TrainingNovember 15, 2016Leave a comment

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
Nov142016

15/11/16

Daily TrainingNovember 14, 2016Leave a comment

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

Details
Nov142016

Weekly Client Achievements 14.11.16

Daily TrainingNovember 14, 2016Leave a comment

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 …

Details
Nov132016

14/11/16

Daily TrainingNovember 13, 2016Leave a comment

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)

Details
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