Tues 9th February ‘Murph done in pairs’
NO TRAINING THIS SATURDAY DUE TO BOAT CARNIVAL AT YAMBA.
TRAINING WILL BE ON THIS FRIDAY AT 5.30PM IF THERE IS ENOUGH INTEREST
In teams of two complete the following with only one member of each team performing reps at any one time. Share the workload as required until the reps are completed before moving to the next exercise. Your team time is complete when the slowest member crosses the finish line so work together and encourage each other.
Run 1 mile (1600m)
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile
Post team times to comments.
Posted in 
Mon 8th February ‘Box Squats’
Box squats
2-2-2-2-2-2-2-2 reps
Use weight btw 40-60% of 1 RM. Rest 1 min btw sets.
Finisher: 21-15-9
Knee to elbow
Ring push-ups
Post loads to comments.
Sat 6th February ‘Rest Day or Sonny Saturday Knockout’
Complete 3 rounds for time of;
20 KB swings @ 24/16kg plate
15 m Over head walking lunges @10/5 kg plate
10 V sit ups
5 Clapping push-ups
10 Back ext
15 m of Bear crawls
20 KB snatches (10 each hand) 24/16kg
Post times to comments.
Fri 5th February ‘Death by Stop Watch’
With a continuously running clock complete the following. The only rest you have is the time it takes you to change disciplines. A quick change over ensures a good score.
* You have 10 mins to run as many laps (400m) as possible.
At the completion of 10 mins run straight to the rower.
* You have 5 mins to row as many metres as possible.
Then grab your skipping rope.
* You have 2 mins to complete as many double unders or skips as possible.
Post number of metres & reps to comments.
DON’T FORGET THE NUTRITION WORKSHOP TONIGHT
Paleo dinner courtesy of CF Football
Thurs 4th February ‘Press Box’
Complete as many rounds as possible in 15 mins of;
9 Hang clean & press (get it over head- push press/jerk) 60/40kg
15 Box jumps 24″
Finisher – 2 mins of L sits partition as required.
Post number of rounds to comments.
Evey with new PB of 90kg bettering her old mark by 20kg using the new technique
Weds 3rd February ‘Dead Runner’
Complete 21-15-9 reps for time of;
Burpees
Deadlift @ 65% of 1 RM
Run 600m
Post times to comments.
Craig with new BP of 180kg d/lift
Nutrition Workshop this Friday night
WORKSHOP STARTS AT 6.30PM FRIDAY 5TH FEB
Due to popular demand I will be conducting a nutrition workshop explaining the benefits of the Paleo/ Zone diets to our overall well being. Training will run from 5.30pm top 6.30pm with the workshop following straight after at the Surf Club. Hope to see as many of you there as possible but if you can’t make don’t despair I will conduct some follow up workshops in the near future.
Pre training Paleo meal courtesy of CF Football
Tues 2nd February ‘Going over head’
Complete 7 rounds for time of;
7 Power snatch @ 40/30kg
7 Snatch balance @ 40/30kg
7 Overhead squat @ 40/30kg
Then;
Finisher – row 500 m for your best time.
Post times to comments.
Mon 1st February ‘HQ workout’
Complete as many reps as possible in the allotted times.
10 mins of hand stand push-ups
5 mins of squats
2 mins of pull-ups
1 min of push-ups
Post total number of reps to comments.
