MONDAY: Fitness: “Dirty 30”For time: 30 Box Jumps, (24/20) 30 Chest-to-bar Pull-ups 30 Kettlebell Swings, (24/16kg) 30 Front Squats, (50/35kg) 30 Toes-to-bars 30 Push Press, (50/35kg) 30 Deadlifts, (50/35kg) 30 Wall Balls, (20/14) 30 Burpees 30 Double Unders Compare to 15/01/18 Wacey 15.40 Kat 15.40 Performance: See Fitness Sweat: OT5Mx5 40 Sit Ups 300m Run 20 Calorie Row Max Bike Cals in Remaining time *Score total Bike Cals
TUESDAY: Fitness 1. Power Clean: Build to Heavy 3 2. AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (50/35kg) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (60/42.5kg) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 5 Power Cleans (70/47.5kg) Performance: 1. Power Clean: Build to Heavy 5-Rep Touch and Go 2. AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (60/42.5kg) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (70/47.5kg) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 5 Power Cleans (80/52.5kg)
WEDNESDAY: Fitness: 1. Build to a Quality 3 Rep Turkish Get Up 2. 3 Rounds: 600 Meter Run 21 Sandbag Squats 65/45kg Performance: 1. Build to a Quality Double Barbell Turkish Get Up 2. See Fitness Sweat: In Pairs: 400/300 Calorie Bike *Partner must be holding 2x Kettlebells in the Rack Position (24/16kg)
THURSDAY: Fitness:
In 5 minutes: Max Rope Climbs
5 minute rest In 5 minutes: Max Bike Calories
5 minute rest
1 minute Max Prowler 9m Push and Pull @ 1/2 BW
Performance:
In 5 minutes: Max Ring Muscle Ups 5 Minute rest In 5 minutes: Max Calorie Row 5 Minute rest: 1 Minute Max Airbike Cals Gymnastics: Headstands, Kipping Handstand Push Ups and Freestanding Kipping Handstand Push Ups (Check out our Gymnastics schedule here: )
FRIDAY: Fitness: “Tripled Up” AMRAP 12: 3 Thrusters (42.5/30kg) 3 Toes to Bar 3 Calorie Row 6 Thrusters (42.5/30kg) 6 Toes to Bar 6 Calorie Row 9 Thrusters (42.5/30kg) 9 Toes to Bar 9 Calorie Row…. Continue to add (3) reps until finish Post: 4x20 Sec Weighted Tuck Hold Performance: See Fitness
SATURDAY: Fitness: In Pairs for time: 45 Chest to Bar Pull Ups then 5 Rounds: 14 Russian Kettlebell Swings 32/24kg 7 Burpees onto a plate 200m Run (together) then 5 Rounds: 30/24 Calorie Row 125 Double Unders
Performance: In Pairs for time: 30 Bar Muscle Ups then 5 Rounds: 7 Clean and Jerks 60/42.5kg 7 Lateral Burpees 200m Run (together) then 5 Rounds: 30/24 Calorie Row 125 Double Unders Post results to Beyond the Whiteboard.
SUNDAY: Rest Day Open Gym 10am - 12pm
