Friday 4 Mar - 20 Min AMRAP - 15 DeadLift (40/30), 10 Back Squat (40/30), 5 HandStand PushUp

 

This Saturday's Intro Session will be at 2pm instead of 10am. If you know anyone who was planning on coming along please let them know - thanks!! 

Thursday 3 Mar - 800m Run, 21 KB Snatch Right Arm (16/12), 21 KB Snatch Left Arm, 400m Run, 15 KB Snatch Right Arm, 15 KB Snatch Left Arm, 200m Run, 9 KB Snatch Right Arm, 9 KB Snatch Left Arm

Wednesday 2 Mar - In 4 mins Run 400m then max reps of Wall Balls, rest 2mins. In 4 mins Run 400m then max reps Tyre Jumps, rest 2mins. In 4 mins Run 400m then max reps Double Unders

LIFT - 1RM Clean and Jerk 
Score is total number of reps for Wall balls, Tyre Jumps and Double Unders

Tuesday 1 Mar - DeadLift 1-10, 1-20, 1-30

How this goes is;

1 DL at 80-85% of your 1RM, then 10 DL's at 60-65% of your 1RM. 

1 DL at 80-85% then 20 DL at 50-55%. 

1 DL at 80-85% then 30 DL at 40-45% of 1RM

So it would be a good idea to work out your percentages based on your 1RM now! If you do not have a 1RM you will work up to one instead of doing this rep scheme.

If none of this makes sense to you don't worry - I will explain on the day!

Monday 28 Feb - 5 Rnds - 11 Dumbbell Thruster (15/10), 22 Dumbbell Swing (15/10), 33m Dumbbell Farmers Carry (15/10)

Imagine having Arnie watch you do a WOD - COOL!!

Sunday 27 Feb - Open Gym 2-4pm

Do a WOD, Work on a Weakness, Roll Out - Whatever!

Saturday 26 Feb - AbMat SitUps (1 point), Knees to Elbows (1 point), Burpee (2 points), 10m shuttle Runs (2 points), Dumbell PushPress 15/10 (3 points), PullUp (3 points), Squat Cleans 50/35 (4 points), Rope Climb (4 points)

 You will choose 5 movements from the list above, each of which are prescribed a point value per rep. You will choose one movement to do for 5 mins then another to do for 4 mins, another for 3 mins, another for 2 mins and the final for 1min.  Like FGB, there is no rest between movements. As soon as the first 5 minutes are over, you move immediately into your next movement.

You will choose which movement you do for what amount of time.