May Bootcamp and NEW barbell free session!

EASTER LONG WEEKEND –
Easter Monday – 4pm Masters Regionals WOD
Tuesday – Thursday normal

Get straight back into it with the post East Bootcamp
starting 30th April

8 weeks
$150

Tuggeranong Town Park lunch – Tues / Thurs 12:15-1pm
Tuggeranong Town Park lunch – Tues / Thurs – in GYM 5:30-6:15pm
Deakin oval – Mon 12-12:14pm / Wed – 12:14-1pm

Please contact Belinder to book in or for further details:
M: 0438 822 144
E: belinder.mc@gmail.com

NEW – Barbell free session – Thursday 5:30-6:45pm
Starting 1st May
Come along and get a great workout in without the technical aspects of using barbells – be ready for a fun challenging session!

Bring a Friend for Free!
All of next week – 14th – 18th Invite a friend to come along and try a session – Bootcamp or “WOD”

Wednesday 23/4/16

A)
Clean skill work

B)
WOD 7 2013 Regionals
4 rounds for time
3 rope climbs
100m Sprint
4 cleans 100/60kg (incl. Masters 80/50kg)[Front squats 10-80kg]
100m sprint”
Compare 11/5/13

Tuesday 22/4/14

Happy Birthday Brent!!


WOD 4
4)
For time
100 pull-ups (75) [50]
100 wall-ball shots to 10/9-foot target 9/6kg (6/4kg)

Karen will do WOD 2 on Tuesday also, I have it programmed in soon for you all to do!

Easter Monday 21/4/14 – 4-6pm

MASTERS QUALIFYING EVENTS 2014
Check out the four workouts the Masters competitors are in for, including our very own Karen Neil who has earned a spot in the top 200 worldwide to take on these four super charged workouts!
WOD 1)
1-rep-max clean

WOD 3)
3 Rounds for time
50-calorie row (40)[30]
15 handstand push-ups (2inch riser)[4 inch riser]
50 double-unders (40)[30]

Happy Easter! Enjoy your weekend!!


Happy Birthday Chris!!

2014/15 Entertainment books for sale to help Snowy Hydro!

ACT SMART Osteopathy are selling the entertainment books (now also available as an online membership) to help Snowy Hydro Southcare!
Purchase your $60 book here

16/4/15 “Zimmerman”

A)
DL 15mins to build to heavy double – not T&G (5 reps)

B)
Zimmerman
Complete as many rounds as possible in 25 minutes of:
11 chest-to-bar pull-ups (pull ups) [assisted or jumping]
2 Deadlifts, 110/75kg *143/100 (90-100% of part A)
10 handstand push-ups (to Abmat/s) [Box]
U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

Tuesday 15/4/14

An oldie but a goodie (photo I mean) - Happy Birthday Donga!!


Thrusters 10mins to build to heavy 3-5

21-15-9 reps for time (time cap 8mins)
Thrusters *50/45kg 43/30kg (30/20kg) [PVC-20kg or 15-12-9 reps]
KTE

AM guys -10mins to find todays 5RM
Chin ups
Ring dips

Wednesday WORKSHOPS

16/4/14 – 5:30-6:30 Deadlift - Leon Craven (Named on the Aus Coaching staff for the 2014 World Powerlifting championships)
23/4/14 – 5:30-7pm – Rowing – Brodie Buckland (Olympian Rower) -names on board please.

Monday 14/4/14

A)
15mins Push jerk 5-5-3-3-3-1-1-1-1-1 reps (4×5, 3×3)

B)
3 rounds for time of:
Run 800 meters
Rest 2 minutes

Band row + exrotation 3×10

Running Festival

Good luck to all those keen runners taking part of this years Australian Running Festival –
Glenn, BJ, Sara and Ashleigh who are off on the half marathon this morning. Loop to and from the lawns of Old Parliament House.
All the guys have been training well for the last few months ready for a great run!

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