Rest Day
Mobilize
Closed Gym
Saturday 070412
Posted on April 6, 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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Sessions
0730 and 0900hrs
Friday 060412
Posted on April 5, 2012 by mick.
Run 5000m
Scaled options
Option A
Run 3300m
Option B
Run 2500m
Option C
Row 2500m
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Closed Gym
Thursday 050412
Posted on April 4, 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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Wednesday 040412
Posted on April 3, 2012 by mick.
Rest Day
Passive Testing
Mobility:High Torn Hamstring
Skill:Pull ups
Catch up Day:What have you missed?
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Tuesday 030412
Posted on 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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Monday 020412
Posted on April 2, 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
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Gym Operating Hours Easter Weekend
Friday 6 Apr Closed 5km Run
Saturday 7 Apr Open Gym 0730 – 1000hrs Five Rounds 12 Wall Ball 12 Toes to Bar
Sunday 8 Apr Closed Rest Day
Monday 9 Apr 0830 – 1000hrs Snatch 1-1-1-1-1reps
Tuesday 10 Apr Back to normal
Sunday 010412
Posted on April 1, 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, pull up and dip
4 Pike HSPU
8 KB swing (Scale as Required)
Josh Everett 18 rounds
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Saturday 310312
Posted on March 31, 2012 by mick.
Friday 300312
Posted on March 30, 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.
Use as many sets each minute as needed.
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