March - 2023

Mar 26, 20231 min read

Sunday 02.04.23

Fitness: A. 4 x 8 Dumbbell Bear Row B. 10 Min OTM: 5 Back Squats @ 50% of 1RM @ the end of the 10th minute: 100/80 Calorie Echo Bike for...

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Jason

Mar 26, 20231 min read

Saturday 01.04.23

Fitness: In Pairs: 30 Min AMRAP: 5, 10, 15, 20, 25 etc Calorie Row Shuttle Runs (8m) Calorie Ski 2x Dumbbell Hanging Walking Lunges...

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Jason

Mar 26, 20231 min read

Friday 31.03.23

Fitness: A1. Press Build to a 3RM Compare to 8/4/22 Matt Bl/Shaun B: 85kg KimH/Jen H: 45kg or Bench Press: Build to a 3RM Compare to...

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Jason

Mar 26, 20231 min read

Thursday 30.03.23

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

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Jason

Mar 26, 20231 min read

Wednesday 29.03.23

Fitness: A. Back Rack alt. Reverse Lunge. Build to a 6RM (3 each side) B. 3 Rounds for time: 6 Box Jumps (24/20") 9 Toes to Bar 12/9...

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Jason

Mar 26, 20231 min read

Tuesday 28.03.23

Fitness: A. Max Unbroken Strict Pull Ups or Max Chin over Bar Hold (pronated grip) Compare to 4/4/22 Lane S: 26 Kat B: 19 B. "Bradley" 10...

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Jason

Mar 26, 20231 min read

Monday 27.03.23

Repeat week! A lot of these strength tests we did last year directly after a long strength cycle, so it would be more beneficial to...

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Kat

Mar 19, 20231 min read

Sunday 26.03.23

Timetable changes for this week. Fitness: For time: 10 Rounds for time: 500/450m Bike Erg 20m Walking Lunge 10-1 Burpee Box Jump (24/20")...

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Kat

Mar 19, 20231 min read

Saturday 25.03.23

Timetable changes for this week. Fitness: In Pairs: 1 person working at a time 30 min AMRAP: 200/150m Row - while partner holds an elbow...

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Kat

Mar 19, 20231 min read

Friday 24.03.23

Timetable changes for this week. Fitness: A. 10 min alt OTM A1. 2-3 Banded Deadlifts @ 55% *Increase band for more resistance A2. 4 Half...

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Kat

Mar 19, 20231 min read

Thursday 23.03.23

Timetable changes for this week. On Thursdays, we follow a gymnastics cycle to get regular progression and skill work in. You can see how...

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Kat

Mar 19, 20231 min read

Wednesday 22.03.23

Timetable changes for this week. Fitness: A. 4 x 5 (each side) OT2M Back Rack Front Foot Elevated (4") Split Squat B. 2 Rounds for max...

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Kat

Mar 19, 20231 min read

Tuesday 21.03.23

Timetable changes for this week. Fitness: A. Build to a heavy triple Power Snatch Compare to 2/10/20 Jason W: 100kg Kim H: 50kg B. 10 Min...

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Kat

Mar 19, 20231 min read

Monday 20.03.23

Timetable changes for this week. Fitness: A. Tempo Strict Pull Up (41X1) 4s x 4-8 reps B. 4 Rounds for time: 400/350m Row 8 Pull Ups 8 KB...

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Jason

Mar 15, 20231 min read

Temporary Timetable Modification

Hi team, Due to next week's caravan and camping show, we need to modify our hours for a few days to cater for this event. The days...

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Open Close 23.3 - The close of the close.

Jason

Mar 13, 20234 min read

Open Close 23.3 - The close of the close.

Welllll the final week of The Open came around and in a format used commonly in the past – you were going to have to do a workout fast to...

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Kat

Mar 12, 20231 min read

Sunday 19.03.23

Swim Class: 7.30 am at Claremont Pool. $15 per class. All abilities are welcome. Book here. Fitness: A. alt OT90 A1. 15 Hollow Rocks A2....

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Kat

Mar 12, 20231 min read

Saturday 18.03.23

Fitness: In Pairs: 12 Rounds for time One partner completes a full round before the other goes. 4 Wall Walks 8 Lateral Burpees Over a...

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Kat

Mar 12, 20231 min read

Friday 17.03.23

Fitness: Mobility: OTM x 9: M1: 5 Slantboard DB Jefferson Curls M2: 10 Cossack Squats M3: 20 Pass throughs A. "Tabata Something Else"...

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Kat

Mar 12, 20231 min read

Thursday 16.03.23

On Thursdays, we follow a gymnastics cycle to get regular progression and skill work in. You can see how we progress and what's coming up...

160 views0 comments