Archive for August, 2011

AMRAP 35mins
10 Push ups
10 D/B Shoulder to overhead
10 D/B Front squats
10 D/B D/B Thrusters

Skip to 2:40 to see the testing and 4:40 to see the drown proofing.

Skills Day
Rope climbing practice

Box jump practice

Muscle up practice

Handtand push ups practice

then

For time
400m run
20 Burpees
400m run

Front Squat
3×3 90% of 1RM from last week

then

7 rounds
7 Pull ups
7 Box Jumps

Snatch Balance
3-3-3

then

5 rounds
200m Run
20 Kettlebell swings

Rest

Congratulations to Zoe S. Breaking two state records for U15s weightlifitng with a Snaych of 28kg and Clean and Jerk of 38kg. She also qualified for the Australian Junior National Weightlifting Team.

AJ also did well with a total of 150kg and coming second in his weight category.

For time
50 Pushups
40 Squats
30 Sit ups
20 Burpees
30 Sit ups
40 Squats
50 Push ups

No 9am session this morning.

Happy birthday Sarah I.

2 mins max reps deadlift 80/60kg
2 mins max reps pull ups
2 mins max reps box jump downs 60/50cm
2 mins max reps renegade rows 20kg/10kg
2 mins max reps wall climbs
500m run

Score will be run time in seconds subtracted from 150 plus total reps.

5 Sets not for time
3 Behind the neck snatch grip push press
Max reps Overhead squat
Increase weight between sets

Happy Birthday Dee and happy birthday to Jade for monday.

Good luck to AJ and Zoe for the lifting comp this staurday and Scott L for the Oxfam run on saturday too.

Australian Army Basic Fitness Assessment

2 mins Max push ups

Max Cadence Sit ups

2.4km run

Front Squat
3-3-3-2-2-1-1-1-1