Renegade rows
- ·
2 sets of 6 each arm
Turkish Get ups
- ·
4 each side
WOD
- ·
100 Goblet Squats (KB – 20/12)
- ·
100 Push Press (DB)
- ·
100 Push Ups
- · 100 Sit Ups
Renegade rows
Turkish Get ups
WOD
Chin Ups
Ascending Ladder for 7 minutes
Rest 3 mins
4 Rounds
Just for fun anywhere (gym closed)
4 Rounds
5 Rounds (untimed)
12
Days of Christmas
1. 100m
Run
2. SDLHP
(KB)
3. Hang
Power Cleans
4. Wall
Ball
5. Pull
Ups
6. Burpees
7. KB
Swings
8. Push
Ups
9. Knee
to Elbow/ Knee Raise
10.
DB Snatches
11.
Push Press
12.
Lunges
Just like the song
Run, then 2 SDLHP, run, then3,2,1: 4,3,2,1 etc
Strict Press
4 Rounds
Single Leg Deadlift (KB or DB)
Balance stand one leg
6 Rounds
Visitors &
Members
At this time
of year we usually see several visitors and we are more than happy to have them
come work out in our gym. Many locals also travel to see family and friends at
this time.
With the
current situation in Northern Sydney we need to take heed of NSW Health’s advice.
The situation is quite fluid so things could change one way or the other
rapidly.
On current
advice we will not be able to welcome anyone who comes from or has visited the
Northern Suburbs since December 11th. If you have been in contact
with anyone since December 11th from those suburbs, we also are
unable to welcome you. If you have been to any of the venues listed by NSW
Health you should either self-isolate, get tested or both. This also applies to
members who have travelled to those areas, had contacts visit from those areas
or been in personal contact with people from those areas.
If you have
had a recent Covid-19 test since leaving Sydney or since being in contact with
people from the designated areas and have a negative result, please bring the
written result reports and we will be happy to welcome you.
This is an
unfortunate situation as we love to see new people at this time of year and
hear their stories and we certainly don’t like to restrict access to members.
As soon as NSW Health completes their enquiries and relaxes their advice so
will we.
AMRAP 15 mins
Finisher – Static Holds
Push Press
Split Jerk
Grace
Deadlifts
21-18-15-12-9-6-3
Renegade Rows
2 Rounds
Saturday 12/12/20
TK
AMRAP 20 mins
Squat Therapy
Long Tabata (40/20 – 4 rounds each)
Finisher
4 sets
Rope climb Skills
4 Rounds
Push Press
4 Rounds
Overhead Squats
Jackie
Med Ball Cleans
AMRAP 10 mins
Rest 2 mins
Repeat AMRAP 10 mins
Back Squats
Push Jerk
4 Rounds
Isabel
Rest 5 mins
3 Rounds
300
DT
5 Rounds
We’re not
timing this workout so treat it more like a strength session with plenty of
rest, concentrating on form rather than work capacity. It will be warm &
sticky so we’re taking a different approach today.
If you want to go hard & be timed just let us know.
Windmills – KB or DB
8 Rounds (untimed)
Rest
21-15-9 (untimed)
Front Squats
8 Rounds
Bench Press
Push Press
3 Rounds
Sumo Deadlifts
WOD
Renegade Rows
Strict Pull Ups
Skill – KB Cleans
EMOM 15mins
Sub KB’s for
a little extra spice
3 sets of 12 reps for each of
AMRAP 15 mins
Back Squats
Gwen
15-12-9
Bench Press
Ring Rows
7 Rounds
DB or KB Squat Cleans
AMRAP 15 mins