“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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