Monday 6th May 2013

Strength / Skill 1) Every minute for 3 minutes, perform: 3 Hang Squat Cleans @ 50% of 1RM 2) Every minute for 3 minutes, perform: 3 Hang Squat Cleans @ 60% of 1RM 3) Every minute for 3 minutes, perform: 3 Hang Squat Cleans @ 70% of 1RM 4) Work up to 1RM Hang Squat…

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Friday 3rd May 2013

Strength / Skill 1) Alternating, every 30 seconds for 10 minutes, perform: On odd sets, perform 2 strict weighted Pull Ups On even sets, perform 2 strict weighted Ring Dips * Weights will be different for both movements, adjust accordingly. Use a dumbbell between the legs to weight the movements. Conditioning 2) Complete as many…

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Thursday 2nd May

Strength / Skill 1) Every minute for 3 minutes, perform: 3 Push Jerk @ 50% of 1RM 2) Every minute for 3 minutes, perform: 3 Push Jerk @ 60% of 1RM 3) Every minute for 3 minutes, perform: 3 Push Jerk @ 70% of 1RM 4) Work to 1RM Push Jerk Conditioning 5) Complete 5…

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Wednesday 1st May 2013

Public Holiday Do something today that you ordinarily wouldn’t or do something that you’ve wanted to do for a while. Let us know what you did. Enjoy!

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Tuesday 30th April 2013

Strength / Skill 1) Every minute for 8 minutes, complete: 3 Front Squats @ 70% of 1RM with 3 second pause at the bottom Conditioning 2) Complete 5 rounds for total reps: 45 Seconds Dumbbell Thrusters 15 Seconds Rest 45 Seconds 10m Shuttle Runs 15 Seconds Rest 45 Seconds Kettlebell Swings 15 Seconds Rest  

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Monday 29th April 2013

Strength / Skill 1) Every minute for 3 minutes, perform: 3 Hang Power Cleans @ 50% of 1RM 2) Every minute for 3 minutes, perform: 3 Hang Power Cleans @ 60% of 1RM 3) Every minute for 3 minutes, perform: 3 Hang Power Cleans @ 70% of 1RM 4) Work up to 1RM Hang Clean…

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Friday 26th April 2013

Strength / Skill 1) Every minute for 12 minutes, complete: 5 Hang Squat Cleans (50%+ of 1RM of Power Clean) Conditioning 2) “Graceful Cindy” – For 15minutes, at the beginning of each round, complete: Floor to Overhead (50% of 1RM Power Clean) [Each round add 1 rep, e.g. 1st round, 1 rep. 2nd round 2…

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Thursday 25th April 2013

Strength / Skill 1) Work to 1RM Snatch Balance 2) Every minute for 8 minutes, perform: 3 Overhead Squats @ 100% of 1RM Snatch Balance Conditioning 3) Alternating Tabata Intervals (20 seconds work, 10 seconds rest) of: 10m Shuttle Sprints Push Ups  

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Wednesday 24th April 2013

Conditioning “Filthy Fifty” – Complete the following for time: 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings 24/16kg 50 Walking Lunges 50 Knees to elbows 50 Push press 20/15kg 50 Sit Ups 50 Wall ball shots 50 Burpees 50 Double unders

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