Archive for month: December, 2011
31
12
2011

2011 Review

By: Dave2

Wow, that was an interesting year. I talked a bit about things when it was our 6 month milestone and after the move to our current location and I would be repeating a lot of that as most of my feelings are still the same.       There were many times throughout the year when I genuinel...

31
12
2011

Workout – Sat 31st

By: Dave1

Mixed Class Workout: A. Hang Power Clean 2,2,2,2,2 then 4 rounds of: 3mins work / 1min rest 3 Squat (hpc weight) 6 Push Ups 9 KB Swings

31
12
2011

Workout – Fri 30th

By: Dave1

Mixed Class Workout: A1. Bench Press 3 x 5 (no rest) A2. Band Pull Aparts 3 x 12 B. Inverted Row 3 x max (2-3mins rest) then 4 rounds of: 5 KB Snatch R 5 KB Snatch L 5 KB Swing R 5KB Swing L 10 Burpees (45sec rest)

29
12
2011

Workout – Thu 29th

By: Dave1

Mixed Class Workout: A1. Front Squat 5 x 5 (no rest) A2. RDL 5 x 6-8 (3mins rest) B1. 2H KB Swing 4 x 12 B2. Renegade Row 4 x 12(6 each arm) B3. Weighted Situp 4 x 12 *rest while partner is working  

28
12
2011

Workout – Wed 28th

By: Dave1

Mixed Class Workout: 5 rounds of: A1. 2 Press -> max Push Press (rest 30 sec) A2. Side Plank x 30/45sec each arm (rest 3mins) then 3 rounds for time: 25 KB Swings 20 DB Thrusters 15 BOx Jumps

24
12
2011

Merry Christmas!

By: Dave0

I just want to take this moment to wish all members a Happy Christmas, everyone that has been in the gym at some stage over the past 12 months – and a HUGE THANK YOU to everyone but especially the regulars, you guys know who you are. It has been a great year and in the coming days I will post...

23
12
2011

Workout – Fri 23rd

By: Dave1

S&C Class Workout: 50 Squats (2/3 bodyweight) 40 Burpees (2.3o time limit) 30 Push Press (1/2 bodyweight) 20 Weighted Sit Ups 10 Inverted Rows

22
12
2011

Workout – Thu 22nd

By: Dave1

S&C Class Workout: Deadlift 3,3,3,3 then 5 rounds of: 5 Push Press 10 Push ups / Sit Ups (alternate each round) 15 KB Swings     Fundamentals Class Workout: Deadlift 3,3,3,3 then 4 rounds of: 8/8 x Walking Lunge 16 KB Swings Side Plank 30 (sec each side)

22
12
2011

Workout – Wed 21st

By: Dave1

S&C Class Workout: A1. Bench Press 5,5,5,5 A2. 2hand KB Snatch 4 x 12 B. DB Complex x 3 (DB Row x 15 + DB Power Clean x 5) C. max rounds in 10mins of: 3 x DB Snatch l/r 6 x Goblet Squat 9 x DB Swing E. Ball Rollouts 2 x 20   Fundamentals Class Workout: A1. Bench Press 5,5,5,5 A2. 1arm Row 4...

20
12
2011

Workout – Tue 20th

By: Dave1

S&C Class Workout: Power Clean – build up to heavy single then 2-2-2-2 @ 80% then DB Thruster x 1min 1min rest Plyo Pushup x 1min 1min rest KB Swing x 1min 1min rest Burpees x 1min 1min rest     Fundamentals Class Skill: Power Clean Workout: Squat 3 x 5 then DB Thruster 15-12-9 K...