Saturday 31st August, 2013

A) Strength:
Split Jerk
3x3 @ 80% (Moderate-Heavy)

B) Conditioning:
Partner WOD
In teams of two, with one person working at once, complete:
100 G2OH 40/30kg
100 Sit-ups
100 Wall Balls
100 KB Swings 24/16kg

Friday 30th August, 2013

Guys,
Next week is a TESTING WEEK... These are very beneficial and please attend as many days as possible. It will give you all the numbers you will need for your % work over our next set of programming.

A) Strength:
Back Squat:
5x5 @90% of 5RM from Wednesday

B) Conditioning:
20-10
Clean & Jerks 60/40kg
Burpee
then
800m Run

Thursday 29th August, 2013

A) Strength:
Pull Ups:
4 x Max Effort
*Immediately after last rep 5 Strict Ring Dips

B) Conditioning:
3 Rounds:
1min Box Jumps
1min KB Swings
1min Burpees
3min Rest

Wednesday 28th August, 2013

A) Strength:
20min to find 5RM:
Back Squat

B) Conditioning:
AMRAP 5min:
8 Deadlifts 90/50kg
12/8 Push-Ups
1min Rest
8min AMRAP:
10 T2B10
10 Wall Ball 10/6kg

Tuesday 26th August, 2013

A ) Push Press:

5x5 @90%

B) Conditioning:

8mim AMRAP:

4 Power Cleans

6 Box Jumps

8 T2B

C) Finisher:

Tabata:

Squat

Push Up

Monday 26th August, 2013

A) Strength:
Power Clean and Jerk
3x3 @90%

B) Conditioning:
12Min AMRAP:
20 Wall Ball 10/6kg
10 x Shuttle Run

Saturday 24th August, 2013

Class is from 8-9am and then an Open Gym from 9-11am.
A) Strength:
Back Squat 5RM

B) Conditioning:
For Time:
25 burpees
Then 4 Rounds:
10 T2B
10 Front Squats
Then
25 burpees

Friday 23rd August, 2013

A) Strength:
Strict Press5x5 @90%

B) Conditioning:
8min Amrap:
10 T2B
10 Push Ups
5 Hang Cleans 50/40kg

Thursday 22nd August, 2013

A) Strength:
Strength Circuit 20min
5 Pull-ups strict/weighted (option to work on kipping tech)
8 Weighted Pushups
8 Light OH Squats for quality
4 Ring Dips
Rest 2mins

B) Conditioning:
AMRAP 10min:
12 S2OH 45/30kg
12 Box Jumps 24/20"
12 Thrusters 45/30kg
12 Box Jumps24/20"
12 Front Squats 45/30kg

Barbell Class: (4:15pm)
Snatch from hi-hip up to 5RM :

set at -5% 
and -10%


Deadlift up to 10RM:

set at-5% 
and -10%


Pull ups (Weighted):

3×10

Wednesday 21st August, 2013

A) Strength:
Power Clean
3x4 @75%

B) Conditioning:
15 Deadlifts 90/55kg
9 Burpees
12 Deadlifts
12 Burpees
9 Deadlifts
15 Burpees

Tuesday 20th August, 2013

If you weren't there for the magical moment i thought i better inform you...

JAMIE IS BACK!!!

A) Strength:
Back Squat:
5RM

B) Conditioning:
"Cindy"
AMRAP 20min:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Monday 19th August, 2013

A) Strength:
15min to establish 5RM Push Press

B) Conditioning:
Max Double Unders in 7 Min
*5 Power Cleans Every Minute, starting at 1min.

The only people who have passed into Level 2 are:
-Nick McGrath
-Jennifer Thompson
-Lucas Frazer
-Andrew Christinsen
-Jesse Burns
-Daniel Adams
-Trent Wilmot
-Sean Makim

Friday 16th August, 2013

A) Strength:
EMOTM 12min:
1 Clean and Jerk

Back Squat
3x8 @75%

B) Conditioning:
15 Burpee Box Jumps
Run 200m
15 Burpee Box Jumps
Run 800m

Thursday 15th August, 2013

A) Strength:
Deadlift
3x8 @70%

B) Conditioning:
AMRAP 12min:
60sec Heavy Thrusters 60/40
60sec Pull-Ups

Wednesday 14th August 2013

A) Strength:
Front Squat
4x8 @75%

B) Conditioning:
3 Rounds:
1min Double/Single Unders
1min KB Swings 24/16kg
1min Burpees
3min Rest

Tuesday 13th August, 2013

A) Strength:
Strict Press
4x8 @75%

B) Conditioning:
6 Rounds:
5 Hang Squat Clean 60/45kg
5 Shoulder to Overhead 60/45kg

Monday 12th August, 2013

A) Strength:
Kipping Pull-Up Tech
3x10

B) Conditioning:
For Time:
Run 800m
9 Power Cleans
20 Air Squats
Run 400m
12 Power Cleans
40 Air Squats
Run 200m
15 Power Cleans
60 Air Squats
*Choose own weight

Saturday 10th August, 2013

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches 35/20kg

30 Burpees
30 Snatches 60/35kg 
20 Burpees
30 Snatches 75/45kg

10 Burpees
As many reps as possible Snatches 90/55kg

Friday 9th August, 2013

A) Strength:
Pull-Ups 3x8 RM

B) Conditioning:
21-15-9
Deadlift 100/60kg
Box Jump 30/24”

Thursday 8th August, 2013

A) Strength:
Power Clean
3x4 @85%
B) Conditioning:
AMRAP 12min:
36 Wall Balls
12 T2B
12 HR Push-Ups

Wednesday 7th August, 2013

A) Strength:
Back Squat
3x10 @65%

B) Conditioning:
3 Rounds:3min on/3min off12 Shoulder to Overhead 45/35kg
20 Double Unders/ 40 Singles

Tuesday 6th August, 2013

A) Strength:
Press
3x10 @65%

B) Conditioning:
AMRAP 12min
3 Clean & Jerks
5 Burpees
7 Front Squats
*Choose own weight.

Monday 5th August, 2103

A) Strength:
Power Clean
3x4@80%

Front Squat
3x10 @65%

B) Conditioning:
AMRAP 5min
15-12-9
Burpees
Sit-Ups

Saturday 3rd August, 2013

A) Strength:
Deadlift
3x10 @65%

B) Conditioning:
21-15-9
Box JumpT2B
Shoulder to Overhead (Heavy)

Friday 2nd August, 2013

A) Strength:
Power Clean
4x5 @75%

B) Conditioning:3 Rounds:
Run 400m
10 Deadlift 90/60kg
20 Single Arm KB S2OH (Heavy)