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Workout for the Week: 26 September 2016

Posted by:Ruth-Gullikson on September 25, 2016


Monday 26 September  2016

Strength and Skill

Back Squat

Performance:

5 @ 75%

5 @ 80%

Max reps @ 85%

 

Fitness:

3 x 5

 

Conditioning

10 minutes EMOM:
Even: 30 KB Swing
Odd:  Rest


Tuesday 27 September  2016

Strength and Skill

Double Unders
10 minutes practice or 400 double unders
Snatch
10 minutes EMOM
1 x High Hang Snatch

 

Conditioning

Against a 3 minute running clock, complete:
400 Meter Run
Max reps Wall Balls
Rest 3 minutes
Repeat for a total of three sets.


Wednesday 28 September  2016

Strength and Skill

Deadlift:

Performance:

5 @ 75%

5 @ 80%

Max reps @ 85%

Fitness:

3 x 5

 

Floor Press:

Performance:

5 @ 75%

5 @ 80%

Max reps @ 85%

Fitness:

3 x 5

Conditioning

10 Min AMRAP
3 x Power Cleans (60/45kg)
1 round of Cindy (5 pull-up, 10 push up, 15 squats)


Thursday 29 September  2016

Strength and Skill

Skill:

Handstand Progression

 

Strength:

Handstand Push up Progression

 

Conditioning

30 minute EMOM:
Minute 1:  30 Double-Unders
Minute 2:  10 Burpees
Minute 3:   10 OH Reverse Lunge


Friday 30 September  2016

Strength and Skill

10 minute EMOM:

1 x High Hang Clean and Jerk

Conditioning

5 rounds – Complete as many reps as possible in 3 minutes of:
3 bear complex
6 box jump over
9 toes to bar
Rest 60 seconds between each 3 minute AMRAP.  Continue where you finished.


Saturday 01 October 2016

All levels are welcome to both Olympic Lifting and Conditioning classes

 

Olympic Lifting (10:00 – 11:00)

Muscle Snatch + snatch balance:   build to heavy single

Every 2 minutes for 10 minutes:  2 position pause snatch

Every 2 minutes for 10 minutes:  Snatch

Front Squat:  build to heavy 5

 

Conditioning (11:00 – 12:00)

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Balls


Sunday 02 October 2016

Sunday class kicks off at 10:00 and runs till 12:00.  This should be used as catch up from the week or to focus on any specific areas that require work.  This is open to all levels!
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Workouts for the Week: 19 September 2016

Posted by:Ruth-Gullikson on September 18, 2016


Monday 19 September  2016

Strength and Skill

3RM Back Squat

Conditioning

4 Rounds:
Run 400
10 Thrusters
15 Ring Rows

Tuesday 20 September 2016

Strength and Skill

1RM Power Snatch

Conditioning

100m Farmers Walk
30 Box Jump
100m Farmers Walk
30 Push Press
100m Farmers Walk
30 Walking Lunges
100m Farmers Walk
30 Double Unders

Wednesday 21 September 2016

Strength and Skill

 1RM Floor Press

Conditioning

10 Rounds:
3 Deadlift @70%
6 Evil Wheels

Thursday 22 September  2016

Strength and Skill

Catch Up

Conditioning

1 minute Tyre Flip
1 minute Burpees
1 minute Sledgehammer or Ball Slam
1 minute Rack Carry Farmers Walk
1 minute Rest

Friday 23 September 2016

Strength and Skill

1RM Power Clean

Conditioning

‘Grace’
30 clean and Jerk

Saturday 24 September 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.


Sunday 25 September 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past test week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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Workouts for the Week: 12 September 2016

Posted by:Ruth-Gullikson on September 11, 2016


Monday 12 September  2016

Strength and Skill

14 Min EMOM:

Evens:  Back Squat x5 @75%

Odds:  Toes to Bar x8

Conditioning

Partner WOD:  10 Rounds, 5 each
30 Double Unders
10 Thrusters
10 Ring Row

Tuesday 13 September 2016

Strength and Skill

Snatch Pull + Power Snatch + Snatch technique work

Conditioning

3 Rounds; 30 seconds work, 30 seconds rest
Wall Ball
Bike/Row
Ball Slams
Box Push

Wednesday 14 September 2016

Strength and Skill

EMOM:
Evens:  Floor Press x5 @80%
Odds:  Renegae Rows x8

Conditioning

15 Minute AMRAP:
3 Deadlift
6 Ring Dips
9 Burpee Box Jump

Thursday 15 September  2016

Strength and Skill

Clean + 2 Jerk x8

Conditioning

Strongman circuit

Friday 16 September 2016

Conditioning

EMOTM for 30 Minutes
5 Pull Ups
10 Push Ups
15 Squats

Saturday 17 September 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.


Sunday 18 September 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past test week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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Workouts for the Week: 05 September 2016

Posted by:Ruth-Gullikson on September 4, 2016


Monday 05 September  2016

Strength and Skill

12 Min EMOM:

Evens:  Evil Wheels x5

Odds:  Back Squat x3 at 85%

Conditioning

12 Minute Amrap
9 KB Swing
7 Ring Row
9 Box Jump

Tuesday 30 August 2016

Strength and Skill

High hang clean + 2 Jerk x5

 

Conditioning

3 Rounds; 30 seconds work, 30 seconds rest
Bike/Row
Wall Ball
Box Push
Ball Slam

Wednesday 31 August 2016

Strength and Skill

12 Minute EMOM:
Evens:  Broad Jump x4
Odds:  Deadlift x3 at 80%

Conditioning

4 Rounds:
1 Minute Dynamic Push Ups
1 Minute Walking Lunge with plate overhead
1 Minute Russian Twist
1 Minute Rest

Thursday 01 September  2016

Strength and Skill

Snatch High Pull + Power Snatch + Snatch x5

Conditioning

3 attempts to find heaviest Box Push
3 attempts to find fastest Tyre Flip
3 attempts to hold longest L-Sit

Friday 02 September 2016

Conditioning

CrossFit Games Open 16.3
15 Minute AMRAP
55 Double unders
15 Chest to bar pull up
5 Hang power cleans

Saturday 03 September 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.


Sunday 04 September 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past test week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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Workouts for the Week 29 August 2016

Posted by:Ruth-Gullikson on August 28, 2016


Monday 29 August 2016

Strength and Skill

 

14 Min EMOM:

Evens:  Back Squat x3 at 80%

Odds:  HSPU x3

Conditioning

16 Minute Amrap
P1 Works P2 Rests
3 Power Clean @ 80%
5 Pull Ups
7 Burpees over the Bar

Tuesday 30 August 2016

Strength and Skill

8 Min EMOM:

Power Clean + Clean + Jerk at 80%

Conditioning

Run 200m
20 KB Swing
Run 200m
20 KB Reverse Lunge
Run 200m
20 KB Squat
Run 200m
20 Renegade Row with KB
Run 200m
20 Russian Twist
Run 200m

Wednesday 31 August 2016

Strength and Skill

14 Minute AMRAP:
Evens:  Deadlift x3 at 70%
Odds:  Broad Jump x3 for distance

Conditioning

Floor Volkswagon
21-15-9
Floor Press @ Body Weight
Pull Ups

Thursday 01 September  2016

Strength and Skill

Every 90 seconds Power Snatch+ Snatch @ 80%

Conditioning

Strongman/Power Circuit

Friday 02 September 2016

Conditioning

CrossFit Games Open 12.3
18 Minute Amrap
15 Box Jump
Push Press 52kg x12
Toes to Bar x9

Saturday 03 September 2016

The Olympic lifting class runs every week at 10:00 for those of you interested in spending a little more time on these movements.  It’s a great opportunity to work on technique or even just to learn a little more about what Olympic lifting is all about.  Classes are suitable for all levels.

For an extra chance at some conditioning work, there’s a conditioning class running at 11:00.  Get your sweat on in some great company with some challenging workouts.


Sunday 04 September 2016

For those of you wanting to cram it all into your Sunday, you can head to the gym at 10:00 to 12:00.  It’s a great opportunity to ease some of those aching muscles from the past test week with some foam rolling or mobility work.  Alternatively, you can take the opportunity to do some conditioning or work on some skills.  The class is open to all members and is suitable for all levels.

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