MON WOD 1/10/2012

Public Holiday, 9 am Class Only Today. 

A)
Clean + Front Squat + Push Jerk
1+3+1  20  Minutes

B)
7 Min AMRAP
Get as far through as you can.
1,2,3,4,5,6,7.............
Clean 70kg (50kg)
KBS 24kg(16kg)

Clean is a full squat

SUN REST DAY 30/9/2012

                           PUBLIC HOLIDAY MONDAY 9 AM CLASS ONLY


This clip is of Koz, who started here 18 months ago. Koz sent me this clip so I could have a look at her form for her.  I'm not going to comment on that here,  but I will say 18 Months ago Koz could barley hold an air squat. Koz has made massive changes to her diet and has trained really hard. The best thing about being a coach is seeing someone get better, it makes my job awesome.  Also there is nothing better than seeing someone get a PR.

SAT WOD 29/9/2012

A) 20 Minutes
Snatch+Hang Snatch+OHS

B)
3 Rnds For Time
70 Squats
20 Pullups
30 Double Unders

FRI WOD 28/9/2012

A)
Clean & Jerk ,Doubles 15 Mins

B) HSPU Practice 

C)
Run 400Mtrs
Then
7 Rnds
7 SDLHP 50kg(35kg)
7 Burpees
Then
Run 400Mtrs 

THURS WOD 27/9/2012

A)
20 Minutes, Front Squats Heavy Triples

B)
12,9,6,3
Power Snatch
OHS
Thruster

10 Min cap, Pick a weight to suit the time cap.


  

WED WOD 26/9/2012

A)
Press 3x5 AHAP (work up to a heavy 5 and repeat again twice) 15 Minutes

B)
Muscle Up Progressions/ Dips/ Pullups 10 Minutes

C) For Time

30,20,10 Reps of

Wall Ball 10kg(6kg)
Abb Mat Situps
KBS 24kg(16kg)
Pushups

TUES WOD 25/9/2012

A)
15 Mins
Clean+Push Jerk
1+2


B)
"The Toddler"
10 Rnds For Reps
1 Min Power Clean & Push Jerk 42.5kg(30kg)
1 Min Rest

MON WOD 24/9/2012

A)
Back Squats 5x5

B)
3 Rnds For Time
50 Double Unders
15 Pullups
15 OHS 42.5kg(30kg)

SUN REST DAY 24/9/2012

SAT WOD 23/9/2012

A)
Front Squat Doubles 15 Mins

C)
HSPU Practice

B) AHAP
Sled Drag Framer Carry 2x 100Mtrs
Use the belts to  harness the sled, carry kettle bells, Fun Times.

FRI WOD 21/9/2012

A)
15 Mins
Snatch + Hang + OHS
1+1+1

B)
Row 500 Mtrs
20 Burpees
30 KBS 32kg(24kg)
30 Box Jumps
20 KTE
20 Deadlifts 120kg (80kg)
50 Double Unders

THURS WOD 20/9/2012

A) 
10 Mins Muscle Up Practice

 B)
15 Minutes 
Clean+Hang Clean+Split Jerk
1+1+1

C)
10 Clean& Jerk 60kg(40kg)
Run 800 Mtrs
10 Clean & Jerk

Clean is a full squat as always, Jerk can just be a Thruster. 

WED WOD 19/9/2012

A)
Back Squats Triples 20 Mins

B)
3 Rnds For Time
15  Chest to Bar Pullups
20 Burpees
15 SDLHP 40kg(30kg)

TUES WOD 18/9/2012

A)
Power Clean Push Jerk
Doubles 15  Minutes

B)
5 Min AMRAP
7 Push Press 60kg(40kg)
20 Box Jumps
1 Min Rest
5 Min AMRAP
7 Ring Dips
20 KBS 24kg(16kg)

MON WOD 17/9/2012

A)
Snatch Practice, 20 Minutes, Doubles

B)
Reps For Time Of 
50,40,30,20,10
Wall Ball 10kg(6kg)
7 Toes To Bar,
Between each set of wall ball. 


THIS WEEKS  FRIDAY 8:30am CLASS WILL BE 7:30am, This is a one off change all other classes are at there normal times. Sorry if there  is any inconvenience.

SAT WOD 16/9/2012

Benchmark Day.

"Fran"
 21,15,9
Thrusters 42.5kg(30kg)
Pullups

FRI WOD 14/9/2012

A)
Front Squat 5x5

B)
4 Rnds For Time
Run 400 Mtrs
20 Situps
10 HSPU

THURS WOD 13/9/2012

A)
Weighted Pullups
3,3,3,3,3,3,3


B)
15 Min AMRAP
10 Box Jumps 32" 24"
10 Ring Dips 
10 KBS 24kg(16kg)

Tough Mudder Next Weekend Guys and Girls. This is worth a look if you in our team.

WED WOD 12/9/2012

A)
15 Minutes,
Hang Clean+Split Jerk 2+1

B)
5 x
1 Min AMRAP
5 Thruster 60kg(40kg)
7 Burpees
1 Min Rest

C)
3x10-15 GHD Sit ups

TUES WOD 11/9/2012

A) 20 Minutes Tec
Power Snatch+Hang Snatch+Snatch Balance
1+1+1


B)
3 x 500 Mtrs Row

MON WOD 10/9/2012

A) Back Squats 5x5 @ 80% of 1 RM Rest 2 minutes Between Sets



B) 12 Min AMRAP
50 Double Unders
5 (3) Muscle Ups

SUN REST DAY 9/9/2012

SAT WOD 8/9/2012

A)
Split Jerk Practice 20 Minutes


B)
21,15,9
Deadlift 100kg(70kg)
Pullup

FRI WOD 7/9/2012

A)
Back Squats 20 Minutes to a Heavy Double


B)
3 Rnds
Run 400 Mtrs
15 Cleans 60kg(40kg)
30 Double Unders 



Not saying anyone  done this on purpose, but please be careful with the gear as much as possible. When we are lifting keep your area tidy don't just have plates an clips all over the place stack them up neatly in-front of the platform. Its easy to drop a loaded bar on something also if its messy its easy to trip over something.  On another note its great to see heaps of records being broken of late  and the massive improvements everyone has made over the last few months. Keep it coming!

THURS WOD 6/8/2012

A)Snatch 20 Minutes, to work up to a Single


B)
3 Rnds
50  Double Unders
7 OHS 60kg(40kg)
12 Toes To Bar 

WED WOD 5/8/2012

A)
Clean &Jerk 15 Minutes to a double

B)
10  Min AMRAP
15 Deadlift 42.5kg(30kg)
10 Hang Clean
5 Thruster

TUES WOD 4/8/2012

A)Back Squat,
20 Minutes Find a 1 Rep Max

B)
3 Rnds
15 Ring Dips
20 Burpees
18 Kettle Bell Snatches 24kg(16kg)

MON WOD 3/9/2012

A)
Hang Snatch 15 Minutes to a Heavy But Technically sound Triple


B)
Weighted Pullups
10 Minutes to complete 3x5

C)
10 Minutes of
"Cindy"
5 Pullups
10 Pushups
15 Squats

or

"Marry"
5 HSPU
10 Pistols
15 Pullups

SAT WOD 1/9/2012

A)
Front Squats
20 Mins To Reach a 2RM

B)
 For Time
25 Burpees
Then
9,6,3
Power Snatch 50kg(35kg)
Thruster
Then
25 Burpees