Rest Day
Mobility
Catch up day
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Open Gym 0830 – 1000hrs
Saturday 140112
Posted on January 14, 2012 by mick.
With a continuously running clock do
One pull-up the first minute,
Two pull-ups the second minute,
Three pull-ups the third minute…
Continuing as long as you are able.
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Alicia Gomes 20 minutes + 18 reps, Jared Monaco 19 minutes + 18 reps.
Friday 130112
Posted on January 13, 2012 by mick.
Ten rounds for time of:
15 Deadlift 60/40kg
15 Push-ups
Scaled Options
Option A
15 Deadlift 50/35kg
15 Push-ups
Option B
15 Deadlift 45/30kg
15 Push-ups
Option C
15 Deadlift (Scale option)
15 Push-ups
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Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34.
Thursday 120112
Posted on January 12, 2012 by mick.
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump
30 Wall ball shots 10/6kg
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Josh Everett 21:51, Brian Mitchell 24:48, Jenny LaBaw 25:31
Wednesday 110112
Posted on January 11, 2012 by mick.
Rest Day
Passive Testing
Mobility:Improving the jump mechanism
Skill:Clean
Catch up Day:What workout have missed recently?
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Congratulations Alex and Leah
Tuesday 100112
Posted on January 10, 2012 by mick.
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Scaled Option
5 Pike HSPU
10 Support Pistols
15 Jumping Pull ups
Compare to!
Nadia Shatila 13 rounds (Mary), Connor Martin 12 rounds + 2 pull-ups (Mary), Kim Malz 11 rounds + 3 pull-ups (Mary), Keegan Martin 11 rounds (Mary).
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Monday 090112
Posted on January 9, 2012 by mick.
Overhead Squat
3-3-3-3-3reps
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Compare to!
Tommy Hackenbruck 305lbs /138.6kg, Jonathan Pera 305lbs, Taylor Richards-Lindsay 165lbs/75kg.
Sunday 080112
Posted on January 8, 2012 by mick.
Fran
21 – 15 – 9 for time:
Thrusters 45kg (30kg)
Pull Ups
Option A
21 – 15 – 9 for time:
Thrusters 40/25kg
Pull ups
Option B
21 – 15 – 9 for time:
Thrusters – 30/20kg
Pull Ups
Option C
21 – 15 – 9 for time:
Thrusters – scale as required
Jumping pull up
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Connor Martin 2:08, EJ 5:17 (age 10, 27lbs)
Compare to!
Open Gym Sunday 0730 – 0830hrs
Saturday 070112
Posted on January 7, 2012 by mick.
Friday 060112
Posted on January 6, 2012 by mick.
“Dae Han”
Three rounds for time of:
Run 800 meters with a 20/15kg barbell
3 Rope Climbs
12 Thrusters 60/40kg
Scaled Options
Option A
Run 800 meters with a 15/10kg barbell
15 Pull Ups
15 Toes to Bar
12 Thrusters 50/35kg
Option B
Run 800 meters with a 10/6.5kg barbell
15 Pull Ups
15 Toes to Bar
12 Thrusters 40/30kg
Option C
Run 800 meters
15 Jumping Pull Ups
15 Toes to Bar
12 Thrusters (Scale as required)
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Chris Spealler 17:46, Dave Leys 21:32.
