Wednesday 8/5/2012

  • Friday 19/9/14

    Strength

    10min Work on 

    Split Jerk

    Conditioning

    3 Rounds

    Max Reps

    KB Swing

    Airdyne Cal

    Wallballs

    1st Rnd

    30:30sec

    2nd Round

    60:60sec

    3rd Round

    60:30sec


  • Thursday 18/9/14

    Conditioning

    5 Rounds

    400m Run

    3 Squat Clean

    2 Rounds Cindy

    Skill

    5 attempts to accumulate 

    As Much Time As Possible

    L-Sit


  • Wednesday 17/9/14

    Strength

    5 x 3 Box Squat

    Conditioning

    12min AMRAP

    8 Push Press

    20 Front Rack Lunges

    2 Rope Climbs


  • Tuesday 16/9/14

    Strength

    3x3 Front Squat

    1 x Max Rep Set @ 80%

    Conditioning

    5 Rounds

    250m Row Sprint

    5 Floor Press @ 80% of 1 Rep from 5-4-3-2-1 Day

    Rest

    15-12-9-6-3

    Toes 2 Bar

    * 30 Double Unders Between Each Set

    ** Each drop off the bar 3 Burpee


  • Monday 15/9/14

    2013 Throwback!

    Conditioning 

    40 Minutes of Girls...... How Many Can You Do?

    1)

    Grace

    30 rep Clean & Jerk 60/40kg

    2)

    Dianne

    21-15-9

    Deadlift 100/80

    HSPU

    3)

    Nancy

    5 Rounds

    400m run

    15 OHS 40/30

    4)

    Power Elizabeth

    21-15-9

    Power Clean 60/40

    Ring Dip

    5)

    Fran

    21-15-9

    Thruster 42.5/30

    Pull Up



RSS Feed

Wednesday 8/5/2012

 

Speal............ Guys have a read of this post by Lisbeth

Strength/Skill

5 x ME Double Unders

10sec Band Sprint between sets

Met Con

15min AMRAP

2-4-6-8-10-12-14-16..... Clean and Jerk 70/50kg

5 Burpees

10 Pushups

15 Squats

2 comments (Add your own)

1. Ben wrote:

Todd 202 Double Unders UnBROKEN~


Thu, May 10, 2012 @ 11:50 AM

2. Ben wrote:

Matt 8's + 10 @ 30kg


Dani 6's 10min


Bec 2km Row, 50 Press @ 20kg, 30 Front Squat @ 20kg


Colin 8's + 8 @ 40


Jason 6's + 13 @ 40kg


Kate 8's +14 @ 35kg


Rhi 6's +28 rx


Samara 12's @ 12kg, mod


Dutch 8's + 1 rx


Thu, May 10, 2012 @ 11:53 AM

Add a New Comment

Enter the code you see below:
code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Location - Map