Wednesday 250112

Posted on January 25, 2012 by mick.

“Elizabeth”

21-15-9 reps of:
Clean 60/40kg
Ring dips

Scaled options
Option A
Clean 50/35kg
Ring dips

Option B
Clean 40/30kg
Ring dips

Option C
Clean (Scale as required)
Ring dips

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Zach Forrest 5:36, Candice Ruiz 6:34 (95lbs), Miranda Oldroyd 7:53 (95lbs), Nadia Shatila 8:23 (95lbs).



Tuesday 240112

Posted on January 24, 2012 by mick.

Split snatch
1-1-1-1-1-1-1 reps

Josh Everett 245lbs, Cody Burgener 245lbs.
Get started now next Fundamental Program
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Monday 230112

Posted on January 23, 2012 by mick.

Rest Day

Mobility:Recovering Your Overhead Shoulders

Skill:Handstand Push Up

Catch up Day: Have you missed a workout in the cycle?

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Sunday 220112

Posted on January 22, 2012 by mick.

Five rounds for time of:
12 Wallball shots, 10/6kg
12 Toes-to-bar

Scaled options

Option A
9 Wall ball
9 Toes to bar

Option B
12 Wall Ball (Scale load as required)
12 V Sits

Option C
12 Wall Ball (Scale Load as required)
12 Knee raises

Josh Everett 3:51, Kim Malz 5:33 (16lb ball).
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Open gym 0830 – 1000hrs



Saturday 210112

Posted on January 21, 2012 by mick.

Run 5000m

Scaled options
Option A
Run 3300m

Option B
Run 2500m

Option C
Row 2500m
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Friday 200112

Posted on January 20, 2012 by mick.

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

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Thursday 190112

Posted on January 19, 2012 by mick.

Rest Day

Mobility – Better Muscle Upping

Skill – Muscle Up

Catch Up Day – What workout have you missed lately?

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Wednesday 180112

Posted on January 18, 2012 by mick.

Back Squats
3,3,3,3,3reps

Dave Lipson: 455lb/206.8kg-485/220.45-505/229.54-515/234.09-520lbs/236kg.
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Tuesday 170112

Posted on January 17, 2012 by mick.

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20/15kg
50 Back extensions
50 Wall ball shots, 10/6kg
50 Burpees
50 Double unders

Scale as required

Derek Mohamed 16:23, Kevin Montoya 17:26, Mel Ockerby 20:36.
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Monday 160112

Posted on January 16, 2012 by mick.

Nate
20 Min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings

Scaled Options
Option A
2 Chest to Bar Pull Ups
2 Ring Dips
4 HSPU
8 KB Swings 32/24kg

Option B
2 Muscle ups – transitional muscle up
4 HSPU – reduced ROM
8 KB swing 32kg – scale load as required

Option C
2 of each, cadence pull up and dip
4 Pike HSPU
8 KB swing (Scale as Required)

Josh Everett 18 rounds
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