Saturday 7th November 2015

1. “Haiti”
AMRAP 7
6 Muscle-Ups
11 Thrusters 115/75

3 minute rest and then…

2. “India”
AMRAP 7
18 Wall balls 20#/14# (10′ target)
12 Burpees

Friday 7th November 2015

1. Conditioning
3 Rounds:
30 HPC, 95/65
30 Abmat Sit ups
30 Box Jumps, 24/20

2. Squat
EMOMx10: 1 Back Squat, across ( 1-2.5kg increase in the load you used last week

Thursday 5th November 2015

5:30am and 5:30pm session are at Aitkenvale Aquatics ( entry via Nathan st)
Bring swimmers and googles



Kids classes are still at CFNQ

Wednesday 4th November 2015

1. Snatch
For time at 75% of 1RM
3 Snatches
1 minute rest
5 Snatches
2 minute rest
7 Snatches
3 minute rest
5 snatches
2 minute rest
3 Snatches

2. “Heather’s Hot Mess”
Teams of 2, AMRAP 30:
9 Muscle ups
9 Thrusters, 70/52.5kg
9 Deficit HSPU 6/3″
9 Power Cleans, 70/52.5kg
9 Bar Muscle ups
9 Jerks, 70/52.5kg
9 Pistols (9/side)
9 KBS, 2/1.5
30m HS Walk

Tuesday 3rd November 2015

1. Conditioning
5 RFT:
10 1-arm DB P.Snatch, 70/50
20 Cal Row

2. Strength
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.

3. Rowing
3x350m, :30 rest
Rest 2 mins
6x70m, 1 minute rest
rest 2 mins
3x350m, :30 rest

Monday 2nd November 2015

1. Conditioning
7 Rounds:
11 Front Squats 61/42.5
10 Push Jerks 61/42.5kg

2. Snatch
5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing

refer to 26.10.15 for Snatch Complex weights

3. Gymnastics
5×15 unbroken C2B Pull ups for time, rest as little as possible between sets.

Sunday 1st November 2015

Rest Day