28/04/11
Thu ,28/04/2011Workout Of the Day
Skill of the Week ~ Barbell Complex
7 Rounds For Time
30 Double Unders
15 clap push-ups
Gym will be closed Saturday Apr 30 and Sunday May 1 for a level 1 Cert and UFC
Archive for April, 2011
27/04/11
Wed ,27/04/2011Workout Of the Day
Skill of the Week ~ Barbell Complex
3 Rounds For Time
15 Squat Snatch 75/55
400m run
20 Supine row
Gym will be closed Saturday Apr 30 and Sunday May 1 for a level 1 Cert and UFC
26/04/11
Tue ,26/04/2011Workout Of the Day
Skill of the Week ~
Press 5@ 70% 5@ 80% 5@ 90%
500 m row (1)
10 thrusters @ 95/65
500 m row
1 Thruster for every second slower than 1st 500 M
500 m row
1 Thruster for every second slower than 1st 500 M
500 m row
1 Thruster for every second slower than 1st 500 M
( 1st 500m row is a SPRINT !! )
Gym will be closed Saturday Apr 30 and Sunday May 1 for a level 1 Cert and UFC
25/04/11
Mon ,25/04/2011Holiday Hours
Closed Easter Monday 25 Apr Closed Saturday Apr 30 Closed Sunday May 1
24/04/11
Sun ,24/04/2011Week 4 Workout
The Colosseum will open at 900am Sunday First heat kicks off at 0930 the every 1/2 hr till everyone is done.
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans
10 Toes to bar
15 Wall balls
5 Power cleans
10 Toes to bar
15 Wall balls
SCORE SHOULD BE SUBMITTED IMMEDIATELY FOR VALIDATION
Holiday Hours
9am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1
23/04/11
Sat ,23/04/2011Workout Of the Day
Skill of the Week Kettle Bell Swings
50 Push-ups on the rings with ” punch outs ” ( when you straighten arms one at a time in the bottom of the push-up)
FOR STRICT FORM!
Holiday Hours10am-2pm Saturday 23 Apr10am-2pm Sunday 24 Apr
Closed Easter Monday 25 AprClosed Saturday Apr 30Closed Sunday May 1
22/04/11
Fri ,22/04/2011Workout Of the Day
Skill of the Week Kettle Bell Swings
Back Squat 5@75% 3@85% Max@95%
For Reps
4min MAX calorie row
3min MAX pull-up
2min MAX Back Squat 75% body weight
1min MAX Shoulder to Overhead 135/95
NO REST BETWEEN
Holiday Hours
6am - 2pm Good Friday 22 Apr
10am-2pm Saturday 23 Apr
10am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1
21/04/11
Thu ,21/04/2011Workout Of the Day
Skill of the Week Kettle Bell Swings
Bench Press 5@75% 3@85% Max@95%
For Time
35-25-15
Box Jump 24″/20″
Wall Ball 20/16
Holiday Hours
6am - 2pm Good Friday 22 Apr
10am-2pm Saturday 23 Apr
10am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1
20/04/11
Wed ,20/04/2011Workout Of the Day
Skill of the Week ~ KB Snatch
For Time
200 Double unders
5 burpee penalty for every break/trip
Holiday Hours
6am - 2pm Good Friday 22 Apr
10am-2pm Saturday 23 Apr
10am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1
19/04/11
Tue ,19/04/2011Workout Of the Day
Skill of the Week ~ KB Snatch
5 rounds of 7 reps of Bear Complex 135/95#
2 min rests in between rounds
1 rep = Power Clean, Front Squat, Push-Press, Back Squat, Push-Press
Holiday Hours
6am - 2pm Good Friday 22 Apr
10am-2pm Saturday 23 Apr
10am-2pm Sunday 24 Apr
Closed Easter Monday 25 Apr
Closed Saturday Apr 30
Closed Sunday May 1
5 rounds of 7 reps of Bear Complex