Saturday 21 Apr - 'Filthy Fifties' - 50 Box Jump, 50 Jumping PullUp, 50 KB Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 PushPress (20/15), 50 Back Ext, 50 Wall Ball, 50 Burpee, 50 Double Under

 Compare to 21 Jan

No Pilates today
CFD will be closed Wednesday for ANZAC Day

Friday 20 Apr - DeadLift 1-10, 1-20, 1-30

 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
Rest as required between sets

Thursday 19 Apr - 2 Rnd - 100 Double Under, 3 Wall Climb, 6 Jumping Squat, 9 V Sit, 12 Pistol

 

Compare to 12 Jan

Wednesday 18 Apr - 5 Rnds - 400m Run, 10 Burpee, 10 Ring Dip

Tuesday 17 Apr - 7 Min AMRAP - 7 Toes To Bar, 7 Squat Clean (70/50)

 Compare to 29 Dec

Strength - Split Jerk

Monday 16 Apr - 30 Power Clean (50/35), 15 HandStand PushUp, Run 600m, 30 Push Press (50/35), 15 Box Jump

 Strength - Back Squat

Sunday 15 Apr - Open Gym 2-4pm

Travis and the coaching team from The Sydney Roosters wodding with the Saturday crew!