Archive for year: 2012
27
12
2012

Workout – Thu 27th Dec

By: Dave0

Mixed Class Workout: A. Hang Power Clean 2-2-2-2-2 or A. Deadlift 3-3-3-3-3 then 5 rounds of: KB Swing x 20 Push Press x 10 Work : Rest -> 1:1

22
12
2012

Workout – Sat 22nd

By: Dave0

Mixed Class Workout: A. Press 5,3,1,1,1; 3mins rest B. KB Swing (heavy) 10 reps @ start of every minute (10minutes) C. Farmers Carries x 45sec / 90 sec walking rest – 5 rounds D. FLR accumulate 3mins  

20
12
2012

Workout – Thu 20th

By: Dave0

S&C Class Workout: A. Deadlift 3,3,3; 3mins rest B. Max Rep Strict Push Ups – 1 attempt C. Chins 5,5,5; 3mins rest D1. KB Swing 3 x 20; no rest D2. Weighted Situp 3  x 10; no rest E. DB Ext Rotation 2  10/10 @3011; 1min rest

18
12
2012

Workout – Tue 18th

By: Dave0

S&C 1 Class Workout: A. 3 Position Hang Power Clean 1,1,1,1,1 then 5 rounds of; 5 Box Jumps 10 DB Hang Squat Clean 10 DB Thrusters 90sec rest   S&C 2 Class Workout: A. 2 Position Hang Power Clean 1,1,1,1,1 then 5 rounds of; 5 Box Jumps 5/5 Renegade Rows 10 DB Thrusters 90sec rest

18
12
2012

Do your goals match your actions?

By: Dave0

Well, that’s another year nearly done and it’s always a good time to take stock, not just as a business owner, and look back over the past 12 months. It’s a time to be grateful for all the good things that happened (and they did) and also see what didn’t go so well and plan to rectify those issues i...

17
12
2012

Workout – Mon 17th

By: Dave1

S&C1 Class Workout: A1. Press 5 x 5; 30sec rest A2. KB Swing (heavy) 5 x 20; 2mins rest B. Row 500m x 2 @100%; 4mins rest     S&C2 Class Workout: A1. Press 5 x 5; 30sec rest A2. KB Swing (heavy) 5 x 20; 2mins rest B. Row 500m @100%

15
12
2012

Workout – Sat 15th

By: Dave0

Mixed Class Workout A. Squat 1Rm test B1. KB Swing (heavy) 4 x 15; 1min rest B2. Seated DB Press 4 x 10; 1min rest

15
12
2012

Workout – Fri 14th

By: Dave0

Mixed Class Workout: A. Romanian Deadlift 3 x 4-6 @5011; 3mins rest then 5 rounds of: 3mins on / 1min off 3 DB Squat Cleans 6 Push Ups 9 Squats

14
12
2012

Workouts – Thu 13th

By: Dave0

S&C 1 Class Workout: A. Snatch Balance 3 x 3 B1. Hang Power Snatch 3 x; no rest B2. Box Jump x 3; 3mins rest then 4 rounds of: KB Snatch x 6/6 DB thruster x 12 1min rest   S&C 2 Class Workout: A. Hang Power Clean 3 x 3 B1. Hang Power Clean 3 x; no rest B2. Box Jump x 3; 3mins rest then...

12
12
2012

Workouts – Tue 11th

By: Dave0

S&C 1 Class Workout: A. 3 Position Power Clean 1,1,1 B. Split Jerk 2,2,2 then 4 rounds of; 5 DB Hang Cleans 5 DB Squat 5 DB Push Press 30 second plank 90 second rest   S&C 2 Class Workout: A. Hang Power Clean 2,2,2 B. Push Press 3,3,3 then 4 rounds of; 5 DB Hang Cleans 5 DB Squat 5 DB P...