Wednesday, December 30, 2020

Thursday 31st December 2020

 

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

Tuesday, December 29, 2020

Wednesday 30th December 2020

 

Chin Ups

  • ·       5 sets of 5 reps (weighted if possible)

Ascending Ladder for 7 minutes

  • ·       DB Thrusters
  • ·       Burpees
  • ·       3-6-9-12   ascending in 3’s

Rest 3 mins

4 Rounds

  • ·       20 KB Swings (24/16)
  • ·       20 Twists

Friday, December 25, 2020

Saturday 26th December 2020

 

Just for fun anywhere (gym closed)

4 Rounds

  • ·       15 Burpees
  • ·       30 Walking Lunges

Wednesday, December 23, 2020

Thursday 24th December 2020

 

5 Rounds (untimed)

  • ·       5 Sumo Deadlifts
  • ·       10 Bent Over Rows (DB)
  • ·       5 Bench Press

Tuesday, December 22, 2020

Wednesday 23rd December 2020

 

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

Monday, December 21, 2020

Tuesday 22nd December 2020

 

Strict Press

  • ·       4 sets of 3 reps

4 Rounds

  • ·       9 Sit Ups
  • ·       9 Push Ups
  • ·       9 Pull Ups

Sunday, December 20, 2020

Monday 21st December 2020

 

Single Leg Deadlift (KB or DB)

  • ·       4 sets of 12 reps

Balance stand one leg

  • ·       3 x 30 secs each leg

6 Rounds

  • ·       12 Mountain Climbers
  • ·       12 DB Thrusters
  • ·       30 Double Unders

Friday, December 18, 2020

New Covid Restrictions

 

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.

Saturday 19th December 2020

 

AMRAP 15 mins

  • ·       12 KB Swings
  • ·       9 Push Press (DB)
  • ·       6 Step Ups

Finisher – Static Holds

  • ·       Wall Squat
  • ·       Hollow hold
  • ·       Plank

Thursday, December 17, 2020

Friday 18th December 2020

 

Chin Ups

  • ·       4 x 5reps

12 – 1

  • ·       KB Deadlifts
  • ·       DB Bench Press
  • ·       DB Snatches

 

Wednesday, December 16, 2020

Thursday 17th December 2020

 

Push Press

  • ·       3 sets of 4 reps

Split Jerk

  • ·       3 sets of 4 reps

Grace

  • ·       30 Clean & Jerks (60/40)

Tuesday, December 15, 2020

Wednesday 16th December 2020

 

Deadlifts

  • ·       5-3-3-2-2-1-1

21-18-15-12-9-6-3

  • ·       Weighted Lunges (KB)
  • ·       Toes to Bar
  • ·       KB Swings (24/16)

Monday, December 14, 2020

Tuesday 15th December 2020

 

Renegade Rows

  • ·       3 sets of 8 reps

2 Rounds

  • ·       50 Double Unders
  • ·       10 Burpees
  • ·       20 Pull Ups
  • ·       30 Box Jumps
  • ·       40 Push Press (DB)
  • ·       50 Squats (DB)

Friday, December 11, 2020

Saturday 12th December 2020

 

Saturday 12/12/20

TK

AMRAP 20 mins

  • ·       8 Strict Pull Ups
  • ·       8 Box Jumps (36”/24”)
  • ·       12 KB Swings (32/24)

Thursday, December 10, 2020

Friday 11th December 2020

 

Squat Therapy

Long Tabata (40/20 – 4 rounds each)

  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats

Finisher

4 sets

  • ·       30 second shuttle sprint 20m
  • ·       Rest 30 secs between sprints

Wednesday, December 9, 2020

Thursday 10th December 2020

 

Rope climb Skills

4 Rounds

  • ·       12 Overhead Lunges
  • ·       9 Toes to Bar
  • ·       6 Burpees
  • ·       2 Rope Climbs

Tuesday, December 8, 2020

Wednesday 9th December 2020

 

Push Press

  • ·       5 sets of 4 reps

4 Rounds

  • ·       Run 200m
  • ·       12 Goblet Squats (24/16 – KB)
  • ·       12 DB Clean & Press

Monday, December 7, 2020

Tuesday 8th December 2020

 

Overhead Squats

  • ·       4 sets of 3 reps

Jackie

  • ·       Row 1k (option – run 1k)
  • ·       50 Thrusters (20/15)
  • ·       30 Pull Ups

Sunday, December 6, 2020

Monday 7th December 2020

 

Med Ball Cleans

  • ·       5 sets of 8 reps

AMRAP 10 mins

  • ·       15 Jumping jacks
  • ·       12 DB Snatches
  • ·       9 Box Jumps
  • ·       6 Crunches

Rest 2 mins

Repeat AMRAP 10 mins

Thursday, December 3, 2020

Friday 4th December 2020

 

Back Squats

  • ·       4 sets of 4 reps

Push Jerk

  • ·       4 sets of 2 reps

4 Rounds

  • ·       10 Hand Release Push Ups
  • ·       20 Step Ups
  • ·       40m Farmers Walk
  • ·       Run 100m

Wednesday, December 2, 2020

Thursday 3rd December 2020

 

Isabel

  • ·       30 Snatches (60/40)

Rest 5 mins

3 Rounds

  • ·       75 Double unders
  • ·       25 Sit Ups
  • ·       15 Wall Ball Shots

Tuesday, December 1, 2020

Wednesday 2nd December 2020

 

300

  • ·       25 Pull Ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push Ups
  • ·       50 Box Jumps
  • ·       50 Floor Wipers (60/40)
  • ·       50 KB or DB Clean & Press
  • ·       25 Pull Ups