Tuesday PT 1st April


Main – Personal Training

Tuesday 1st April 2014


Main – CrossFit

Push Jerk (5×1)

Split Jerk (5×1)

Metcon (AMRAP – Rounds and Reps)

Rx.
10min amrap
10x push press 50/35kg
10x strict chin up

V1.
10min amrap
10x push press 40/25kg
10x chin up
*kipping allowed

V2.
10min amrap
10x push press 30/15kg
10x jumping chin up/ring rows

Tuesday 1st April 2014


Main – CrossFit

Push Jerk (5×1)

Split Jerk (5×1)

Metcon (AMRAP – Rounds and Reps)

Rx.
10min amrap
10x push press 50/35kg
10x strict chin up

V1.
10min amrap
10x push press 40/25kg
10x chin up
*kipping allowed

V2.
10min amrap
10x push press 30/15kg
10x jumping chin up/ring rows

PT Monday 31st March 2014


Main – Personal Training

Monday 31st March 2014


Main – CrossFit

Back Squat (5×1)

Metcon (AMRAP – Rounds and Reps)

Rx.
20min amrap
2x snatch 80% max
3x muscle up
10x burpee box jump 24/20″

V1.
20min amrap
2x snatch 80% max
6x c2b pull up/ pull up
10x burpee box jump 24/20″

V2.
20min amrap
2x snatch 80% max
6x jumping c2b/pull ups
10x burpee box jump 20″

Saturday 29th march 2014


Main – CrossFit

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Friday 28th March 2014


Main – CrossFit

Metcon (No Measure)

Rx.
Alternating EMOTM 14mins
10x ring dips
15x unbroken wall ball

V1.
Alternating EMOTM 14mins
10x ring dips with band
10-15x unbroken wall ball

V2.
Alternating EMOTM 14mins
10x tricep push up
10x unbroken wall ball

Metcon (Time)

As a team of 3 row 3km for time
when your not rowing
one partner must hold a goblet squat with kb 16/12kg
other partner rest

*if squat isnt held rower can not row

Friday 28th March 2014


Main – CrossFit

Metcon (No Measure)

Rx.
Alternating EMOTM 14mins
10x ring dips
15x unbroken wall ball

V1.
Alternating EMOTM 14mins
10x ring dips with band
10-15x unbroken wall ball

V2.
Alternating EMOTM 14mins
10x tricep push up
10x unbroken wall ball

Metcon (Time)

As a team of 3 row 3km for time
when your not rowing
one partner must hold a goblet squat with kb 16/12kg
other partner rest

*if squat isnt held rower can not row

Friday PT


Main – Personal Training

Thursday PT


Main – Personal Training