“Ricky”
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
5 Deadlift DB 35/25kg
8 Push-press 60/40kg
Scaled Options
Option A
10 Pull-ups
5 Deadlift 60/40kg
8 Push-press 60/40kg
Option B
10 Pull-ups
5 Deadlift 50/35kg
8 Push-press 50/35kg
Option C
10 Jumping Pull-ups
5 Deadlift Scale as required
8 Push-press
Post results to comments
Wednesday 040112
Posted on January 4, 2012 by mick.
Cindy
AMRAP in 20 min
5 Pull Ups
10 Push Ups
15 Squats
Scaled Options
Option A
AMRAP in 15min
5 Pull Ups
10 Push Ups
15 Squats
Option B
AMRAP in 20min
5 Jumping Pull Ups
10 Knee Push Ups
15 Squats
Post results to comments
Compare to!
Tuesday 030112
Posted on January 3, 2012 by mick.
Rest Day
Mobility: Knee tweak Fix
Skill: Rope Climbing
Catch up Day
Post results to comments
All sessions as normal
Next Fundamental Program
Monday 020112
Posted on January 2, 2012 by mick.
“McGhee”
AMRAP 30 mins
5 DL’s 120/90kg
13 Push ups
9 Box jumps
Scaled options
Option A
5 DL’s 100/70kg
13 Push ups
9 Box jumps
Option B
5 DL’s 90/60kg
13 Push ups
9 Box jumps
Option C
5 DL’s (Scale as required)
13 Push ups
9 Box jumps
Post results to comments
Open Gym 0830 – 0930hrs
Class 0930 – 1030hrs
Sunday 010112
Posted on January 1, 2012 by mick.
Happy New Year
10Min AMRAP
Run 200m
15KB Swing 24/16kg
Post results to comments
Gym Closed Today
Saturday 311211
Posted on December 31, 2011 by mick.
New Years Eve
6 x 400m
Every four minute start your next round.
Post times to comments
Friday 301211
Posted on December 30, 2011 by mick.
Rest Day
Mobility:Shoulder
Skill: Snatch
Catch up: Compete a workout missed in the last cycle
Post results to comments.
Thursday 291211
Posted on December 29, 2011 by mick.
Bench press
3,3,3,3,3 Reps
Rest Five minutes
AMRAP 5 mins
3 HSPU,
3 Front Squats 100/70kg
Scaled options
Option A
3 HSPU (Reduced ROM),
3 Front Squats 90/60kg
Option B
3 HSPU Pike on Toes,
3 Front Squats 80/60kg
Option C
3 HSPU Pike on Knees,
3 Front Squats (Scale as required)
Post results to comments
Wednesday 281211
Posted on December 28, 2011 by mick.
21-15-9reps
Deadlift 100/70kg
Run 800m
Scaled Options
Option A
Deadlift 90/60kg
Run 800m
Option B
Deadlift 80/50kg
Run 800m
Option C
Deadlift (Scale as require)
Run 800m
Post results to comments
All Session as normal today!
Tuesday 271211
Posted on December 27, 2011 by mick.
Seven Sets
Snatch Grip Push Press
Snatch Balance
OHS
Focus on speed of the movements, not for max weight
Post results to comments
