Saturday, April 25, 2015

ANZAC DAY, 25 APRIL



'MURPH' For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday, April 24, 2015

FRIDAY


A) Deadlift
Build to a TnG 5

B) Every 3min x 5
3 Hang Cleans 60/40/35kg (any variety of Hang)
5 HR Burpee
200m Run
2 Cleans 60/40/35kg

Thursday, April 23, 2015

THURSDAY

Aliysa, Rachael and Dave working in together 
on yesterdays Bench Press.


A) Power Snatch + Hang Snatch + Snatch
Build to a Heavyish Single

B) 2 Rounds
400m Run
20 Power Snatch 40/30kg
30 Double Unders

Wednesday, April 22, 2015

WEDNESDAY


All round great guy Johnny, 
Power Cleaning 100kg in yesterday's Part A.

A) Bench Press
6-4-2
6-4-2
Then max reps at the same weight as first set of "4".

B) 9min AMRAP
5 Deadlift @ BW
10 Sit Ups
25 Double Unders
THEN Straight into
30 HR Burpees

Tuesday, April 21, 2015

TUESDAY

I flipped over the TV the other day, saw this and thought, 
haha, there's Azza, Gav and Schwantzy!

A) 1RM Power Clean

B) 7min Ladder
Clean 50/35kg
TTB
2-4-6-8-10
2-4-6-8-10 etc