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24/4/14

GYM CLOSED TOMORROW FOR ANZAC DAY!!

WORKOUT OF THE DAY

Good mornings

8-8-8-8

Bent over row

5-5-5-5

AMRAP 8 minutes:

Doubles Unders

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORESGymnastics

WORKOUT OF THE DAY

Clean from Blocks 3RM

Behind-the-Neck Jerk 3RM

5 rounds for time of:

20 Pistols (alternating)

10 DB Snatches (alternating) 20/15kg

5 Burpee Box Jumps 30/24″

Extra Training

1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

1b) Push Press – 5×5@90% of Monday’s 5rm

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORESJane and Kate Silly

WORKOUT OF THE DAY

Snatch 3RM

Snatch Balance 3RM

For time:

15 Hang Clean to Thrusters 60kg (40kg)

30m Shuttle Run (15m down/15m back)

20 Box Jumps 30″/24″

10 Hang Clean to Thrusters 60kg (40kg)

30m Shuttle Run (15m down/15m back)

15 Box Jumps 30″/24″

5 Hang Clean to Thrusters 60kg (40kg)

30m Shuttle Run (15m down/15m back)

10 Box Jumps 30″/24″

Extra Training:

1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORESScores 22/4/14

WORKOUT OF THE DAY

Strict Pull-ups 4 x Max Effort

Push Press 5-5-5-5-5

“Jackie”

For time:

Row 1K

50 Thrusters 20kg (15kg)

30 Pullups

Extra Training:

Clean: Work to a 3RM (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

Jerk: Work to a 3rm – 1X3@95%, 1X3@90%, rest as needed

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORESScores 21/4/14

 

PLEASE NOTE – CLASS TIME CHANGES FOR EASTER & ANZAC DAY PUBLIC HOLIDAYS

Friday : 18th April – 8am
Saturday : 19th April – 8am, CF Kids as usual
Monday : 21st April – 8am
Tuesday/Wednesday/Thursday – sessions as usual
Friday : 25th April – CLOSED
Saturday : 26th April – 8am, CF Kids as usual

WORKOUT OF THE DAY

For time:

50′ Front Rack Walking Lunges 40kg (30kg)

15 Deficit HSPU 6/4″

30 OHS 40kg (30kg)

12 Deficit HSPU 6/4″

24 OHS 40kg (30kg)

9 Deficit HSPU 6/4″

18 OHS 40kg (30kg)

50′ Front Rack Walking Lunges 40kg (30kg)

Extra Training:

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean & Jerk.

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORESCoach Phil

PLEASE NOTE – CLASS TIME CHANGES FOR EASTER & ANZAC DAY PUBLIC HOLIDAYS

Friday : 18th April – 8am
Saturday : 19th April – 8am, CF Kids as usual
Monday : 21st April – 8am
Tuesday/Wednesday/Thursday – sessions as usual
Friday : 25th April – CLOSED
Saturday : 26th April – 8am, CF Kids as usual

WORKOUT OF THE DAY

1) 8 minutes to establish a 3rm T&G Power Snatch.

2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk.

12 min AMRAP of:

5 T&G Power Clean & Push Jerks @ 80% of above

15 Burpees

5 Muscle-Ups

Extra Training:

Back Squat: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% – rest as needed.

Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

10 min Max Distance Sled Drag (forward facing – march style).

*Load should be heavy, but movement should be continuous for all 10 minutes.

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORESScores 18/4/14

PLEASE NOTE – CLASS TIME CHANGES FOR EASTER & ANZAC DAY PUBLIC HOLIDAYS

Friday : 18th April – 8am
Saturday : 19th April – 8am, CF Kids as usual
Monday : 21st April – 8am
Tuesday/Wednesday/Thursday – sessions as usual
Friday : 25th April – CLOSED
Saturday : 26th April – 8am, CF Kids as usual

WORKOUT OF THE DAY

Press

5-5-5-5-5

8 x 100m Sprint

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORESMaxi Hang

PLEASE NOTE – CLASS TIME CHANGES FOR EASTER & ANZAC DAY PUBLIC HOLIDAYS

Friday : April 18th – 8am
Saturday : April 19th – 8am, CF Kids as usual
Monday : April 21st – 8am
Tuesday/Wednesday/Thursday – sessions as usual
Friday : 25th April – CLOSED
Saturday : 26th April – 8am, CF Kids as usual

WORKOUT OF THE DAY

Clean & Jerk: 5 heavy singles from blocks (just above knee).

3X5 Weighted Strict Pull-ups – heaviest possible, rest 90 sec.

3 rounds for time of:

Row 500m

50 Double-Unders

25 V-Ups

All out effort on the first round. Note each round time.

Extra Training (Optional):

Snatch: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

 3X5 Jerk Balances – heaviest possible, rest 90 sec.

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

Scores 16/4/14

EASTER IS UPON US, so come on down to CF Mitchy for a relaxing Easter Saturday afternoon.

We’ll have a sausage sizzle going, and even a bit of an Easter Egg Hunt for the kids.

BYO: Meat / Drinks
When: 10:30am, Saturday 19th April

PLEASE NOTE – CLASS TIME CHANGES FOR EASTER & ANZAC DAY PUBLIC HOLIDAYS

Friday : April 18th – 8am
Saturday : April 19th – 8am, CF Kids as usual
Monday : April 21st – 8am
Tuesday/Wednesday/Thursday – sessions as usual
Friday : 25th April – CLOSED
Saturday : 26th April – 8am, CF Kids as usual

WORKOUT OF THE DAY

Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

Front Squat: 1X5@60%, 3X5@70% – rest as needed.

5 rounds of:

:45 ME Bar Muscle-Ups

:15 Rest

:45 ME Burpee Box Jumps 24/20″

:15 Rest

:45 ME Row

:15 Rest

Extra Training (optional):

7 sets of Pause Clean (3 count pause @ knee) + Jerk: 2+1, rest as needed

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORESScores 15/4/14

WORKOUT OF THE DAY

Pause Snatch (3 count pause @ knee): 7X2

4 rounds (each for time) of:

400m Run

Max Effort Unbroken HSPU

Rest 1:1

Extra Training

1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.

1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.

4X20 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 60 sec.

*** Log results on Beyond the Whiteboard ***

CLICK PHOTO FOR DAILY SCORES

Scores 14/4/14