Wednesday 01/10/14 – The Block

For time
4 rounds of
Run the block (600m)
20 KB squats (24/16)
15 ball slams (20/10)
10 clapping push-ups
5 wall walks

“Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise.” – Mike Adams, author, investigative journalist, educator.

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Tuesday 30/09/14 – SDHP

Warmup: 100 double unders then
2 rounds of:
20 kettlebell swings
20 straight legged situps
20 soldier kicks
Sumo Dead Hi Pull 4 x 10
For time
4 rounds of:
50 double unders
30 situps
10 power cleans (80/50)

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Monday 29/09/14 – International Bench Day

Coach led warmup

Bench Press 5 x 2

For time:
10-15-20 reps of
wall balls
toes to bar
box jump overs

“You can’t climb the ladder of success with your hands in your pockets.” – Arnold SwarzeneggerCF25m (1)

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Thursday 25/09/14 – “Pazamondo”

Warmup shuttle run push-up sequence

Deadlifts 7 x 2

“Pazamondo”
For time
50 double unders
40 Kettlebell swings
30 sit-ups
20 burpees

HAPPY BIRTHDAY PAZ!!

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Wednesday 24/09/14 – Welcome “Detroit” Huntingdale

10min Emom Clean Complex
Power Clean – Hang Clean – Shoulder to Overhead

4 rounds
Amrap
1min double unders
1min sit-ups
1min alt lunges
1min 20m shuttle runs
1min rest

“The stories of warriors shaped the world of kings.” – Kai Greene

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Tuesday 23/09/14 – Goodbye Beena

3 x 1min Dubs warmup

Push Press 5 x 8

Pullupless “Fran”
For time:
21-15-9 reps of
Thrusters 40/30
Burpees

Cash out:
3 x 2min planks

Murrumbeena is a suburb in Melbourne, Victoria, Australia, 13 km south-east of Melbourne’s central business district. Its local government area is the City of Glen Eira. At the 2011 Census, Murrumbeena had a population of 8,592.

Murrumbeena is a small suburban area with extensive parklands and primarily Federation and Interwar architectural character.

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Monday 22/09/14 – 2 more days to GO!

Chad McKay warmup

Back Squats 5 x 10

3 rounds of
400m run
3 wall walks
15 Kettlebell swings 24/16
15 push-ups

Every story has an ending. But in life, every ending is a new beginning.

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Thursday 18/09/14 – Random Chipper

For time complete the following:
400m run
50 double unders
50 Kettlebell swings 24/16
50 push-ups
50 sit-ups
600m run
50 box jumps
50 mountain climbers
50 one arm overhead dumbell alt lunges 10/5
50 double unders
1km run

BIGGER STRONGER TOGETHER

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Wednesday 17/09/14 – “Karen” with Balls

Deadlift 4 x 3

“Karen” with Ball Slams
For time:
150 wall balls
150 ball slams

“I learnt a long time ago that no one owes you a damn thing but you can have whatever you want if you’re willing to work hard for it.” – Branch Warren

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Tuesday 16/09/14 – Pause

Front Squats 4 x 3
*pause 3 sec in hole

3 rounds for time:
400m run
10 pullups
10 burpees

Finish with:
100 band tricep pushdowns

It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them.
They went out and happened to things.
Leonardo Da Vinci

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