Friday 15th April

"Competitors"

a) Front Squat to 5 x 5

b) Strict Press to 5 x 5

With

Front Rack Lunge to 5 x 5

c) 3 Rounds

10 x Power Cleans (225, 155)

20 x Strict HSPU

30 x Alternating Pistols

7 Mins Rest

15 12 9

Muscle Ups

Med Ball Over Shoulders (65kg, 45kg)

7 Mins Rest

3 Rounds

1 x Peg Board

50 x Back Extensions

50m x Handstand Walk

"Crossfit"

a) EMOM for 5 Mins

5 x Power Snatches

1 Min Rest

EMOM for 5 Mins

4 x Power Snatches

1 Min REst

3 x Power Snatches

b) 20 Min AMRAP

7 x Deadlifts

11 x Strict Toes to Bar

Ascending Deadlifts - 60kg, 70, 80, 90, 100, 110 etc

"Condition X"

a) 3 Rounds

0 to 4 Mins

300m Ski Erg

20 x Calorie Airdyne

4 to 8 Mins

30 x KB Swings

30 x Box Jumps

8 to 12 Mins

Row 400m

30 x Ab Mats

SATURDAY STRENGTH WORK 8AM START

1) E2MOM x 10 rds

1 x power clean
1 x hang power clean
2 x front squats

2) E2MOM x 10 rds

5 x push press

Thursday 14th April

"Competitors"

a) Pause Back Squat to 7 x 5

b) "Helen" (on treadmill)

10 Mins Rest

2 Rounds

800m Run

21 x KB Swings

15 x Chest to Bar Pull Ups

c) 6 Rounds

10 x Alternate DB Full Snatches (32.5kg, 22.5kg)

50 x Double Unders

"Crossfit"

a) 3 Rounds

10 x Power Cleans (185, 125)

15 x Strict HSPU

20 x Pistols

b) 15 10 5

Thrusters (135, 95)

Bar Muscle Ups

"Condition X"

a) 35 Min AMRAP

15 x Pull Ups

400m Run

15 x Burpees

300m Row

b) 10 to 1

Toes to Rings

30 x Mountain Climbers between sets

**Always wanted to try CrossFit and see what it's all about, but too nervous to take the step in the gym?**

Our OnRamp program is the perfect stepping stone to start at Schwartz's CrossFit Melbourne.

No need to "get fit before you start CrossFit" - we cater for all levels of fitness and strength!

Tuesday 19th April, at 7pm, we'll be running the next OnRamp course and it's open to all fitness levels!

Come along, have some fun and find out everything there is to know about training with us!

Just text us on 0409 369 748 with your name to book yourself in for the course!

Wednesday 13th April

"Competitors"

a) Active Recovery Day

"Crossfit"

a) 30 Mins Gymnastic Skills

b) 6 Rounds

500m Row

50 x Double Unders

2 Mins Rest Between Rounds

"Condition X"

a) 15 Min AMRAP

15 x Bulgarian Split Squats per leg

15 x Lying Leg Raises

10 x Strict Pull Ups

b) WOD

3 Mins Max Distance Low Handle Prowler

3 Mins Rest

3 Mins Backward Sled

3 Mins Rest

3 Mins High Prolwer Handle

3 Mins Rest

3 Mins Forward Sled

3 Mins Rest

Monday 11th April

"Competitors"

a) Pause Back Squat to 10 x 3

b) 2015 Regional WOD - 5 Rounds

25 x Calorie Row

16 x Chest to Bar Pull Ups

9 x Deficit Handstand Push Ups

c) 12 Mins find 5RM Snatch Balance

"Crossfit"

a) Every 90 ASeconds for 5 Rounds

1 x full clean

1 x hang clean

2 x front squats

Every 2 Mins for 5 Rounds

1 x Full Clean

1 x Hang Clean

2 x Front Squats

b) Every 90 Seconds for 5 Rounds

3 x Split Jerks

Straight into

5 rds

Every 90 Seconds

2 x Split Jerks

Straight into

5 rds

Every 90 Seconds

1 x Split Jerk

C)

10 rds

Every 90 Seconds

3 x Pause Back Squats

(2 seconds at the bottom)

"Condition X"

a) 4 Rounds

Min 1 - Airdyne

Min 2 - Walking Lunge

Min 3 - KB Swing

Min 4 - Double Unders

Min 5 - Push Ups

Min 6 - Athletic Burpee with Box Jump

Min 7 - Rest

Min 8 - Rest

b) 5 Rounds

10 x Strict Knee Raises

40 x Mountain Climbers

45s x Hollow Hold

Saturday 9th April

"Competitors"

a) Every 2 Mins for 10 Rounds

1 x Hang Clean

1 x Front Squat

1 x Split Jerk

b) 5 Rounds

6 x Deadlifts (315, 205)

9 x Box Jumps (30 inch)

12 x Toes to Bar

c) Partner WOD

9 x Rope Climbs

90 x Cal Ski Erg

90 x Alternating Pistols

90 x Calorie Assault Bike

90 x Strict HSPU

9 x Rope Climbs

- can change when ever you want, no set rep scheme.

- partner 1 has to hang on the pull bar in order for the partner to accumulate ski cal, once the partner drops the partner on the ski erg must stop skiing.

- partner 1 has to be in a plank position in order for the other partner to do pistols otherwise reps can't be counted.

- partner 1 has to be in a overhead squat (65,45) for the other partner to do assault bike cal.

- partner 1 has to be in a hand stand hold before partner can do HSPU. Soon as the partner falls off the wall no more hspu can be done by that partner.

"Crossfit"

a) Every 2 Mins for 10 Rounds

1 x Power Clean

1 x Full Clean

1 x Hang Clean

b) Every 2 Mins for 10 Rounds

3 x Front Squats

c) 5 Rounds

6 x Deadlifts (315, 205)

9 x Box Jumps (30 inch)

12 x Toes to Bar

d) 20 Min AMRAP

8 x Strict Press (95, 65)

8 x Strict Pull Ups

32 x Double Unders

"Condition X"

a) Parter WOD

200 x Wall Balls

1.6km Run

120 x Box Jumps

Row 2km

120 x DB Thrusters

1.6km Run

Thursday 7th April

"Competitors"

a) Pause Back Squat to 5 x 7

b) Every 2 Mins for 10 Rounds
3 x Pause Strict Press

c) "Malone"
500m Ski Erg
30 x Calorie Assault Bike
500m Row

"Crossfit"

a) Every 2 Mins for 10 Rounds
1 x Power Clean & Split Jerk
1 x Power Clean & Split Jerk

b) WOD
18 x Barbell Thrusters (115, 80)
9 x Muscle Ups
12 x Thrusters
6 x Muscle Ups
6 x Thrusters
3 x Muscle Ups
1600m Run
3 x Muscle Ups
6 x Thrusters
6 x Muscle Ups
12 x Thrusters
9 x Muscle Ups
18 x Thrusters

"Condition X"

a) Every 12 Mins for 3 Rounds
1500m Row
30/20 x Calorie Airdyne

b) 5 Rounds
30 secs x Hollow Hold
30 secs x Rest
30 secs x Plank
30 secs x Rest

Wednesday 6th April

"Competitors"

a) Swim

b) 5 Rounds

Every 5 Mins

40 x Calorie Assault Bike

Record worst score

"Crossfit"

a) 30 Mins Gymnastic Skills

b) 5 Rounds

400m Run

50 x Double Unders

"Condition X"

a) 5 Rounds

15 x KB Deadlift

15 x Lunges per leg

b) 7 Rounds

45 secs x Heavy Prowler

45 secs x Airdyne

45 secs x Push Ups

c) 10 Mins Tabata Row

5 days left to pre-order Schwartz Supporter tees. 
We've added 3 new athletes you can option-up any top to:

- Matthew English
- Penny Kemp
- Sammy Flavell

That's now 6 athlete supporter tops you can order!

http://www.slothfit.com.au/schwartz

Tuesday 5th April

"Competitors"

a) Pause Back Squat to 7 x 5

b) "Jerry"

c) Snatch Balance to 3RM

"Crossfit"

a) Every 2 Mins for 10 Rounds
1 x Full Snatch
1 x Full Snatch 2 inches from floor
1 x Hang Snatch

b) 3 Rounds
10 x OHS (135, 95)
400m Row
90 seconds rest
Straight into -
10 x Overhead Lunges (135, 95(
800m Row
3 Minutes Rest

"Condition X"

a) 4 Rounds
800m Run
20 x Box Jumps
30 x KB Swings
30 x Straight Leg Situps

Monday 4th April

"Competitors"

a) Behind Neck Strict Press to 3 x 8

b) DB Shoulder Press to 3 x 8

c) "Hansen"

"Crossfit"

a) Every 2 Mins for 10 Rounds

3 x Hang Cleans

b) "DT"

"Condition X"

a) 12 Min AMRAP

5 x Strict Pull Ups

20 x Overhead Walking Lunge

30sec Hollow Hold

b) 5 Rounds

15 x DB Front Squats

12 x DB Push Press

9 x Push Ups on DB's

c) 3 Rounds

500m Row

30 x Wall Balls

Always wanted to try CrossFit and see what it's all about, but too nervous to take the step in the gym?** Our OnRamp program is the perfect stepping stone to start at Schwartz's CrossFit Melbourne.

No need to "get fit before you start CrossFit" - we cater for all levels of fitness and strength!

Tuesday 19th April, at 7pm, we'll be running the next OnRamp course and it's open to all fitness levels!

Come along, have some fun and find out everything there is to know about training with us!

Just text us on 0409 369 748 with your name to book yourself in for the course, or jump on our website www.crossfitmelbourne.com.au (link in bio) to learn more about the program.

Saturday 2nd April

"Competitors"

Rest Day / Swim

"Crossfit"

a) Every 2 Mins for 10 rds

1 x Power Snatch

1 x Full Snatch

2 x OHS

b) 0 to 27 Mins

6 Rounds

7 x Full Cleans (165, 115)

8 x Burpee Box Jumps

9 x Chest to Bar Pull Ups

c) 32 to 52 Mins

5 Rounds

4 x Muscle Ups

6 x Deadlifts (245, 165)

8 x Strict HSPU

"Condition X"

a) 0 to 12 Mins

100 / 75 / 50 x Air Squats

20 / 15 / 10 x Strict Pull Ups

12 to 24 Mins

150 x KB Swings

24 to 36 Mins

2km Row

36 to 48 Mins

60 x Burpees

**THE 2016 IN-HOUSE SCHWARTZ GAMES DAY**

Save the date - Saturday 4th June at the gym!

Open to all our members -the workouts will be manageable for all levels, from beginners to advanced.

Cost $50 - register with Ben at the front desk.

It's a fun, social day for our members to get to know each other better, and hit some fun and challenging workouts!

Start training guys and girls!

Friday 1st April

"Competitors"

a) Every 2 Mins for 10 Rounds
3 x Front Squats

b) Behind Neck Strict Press to 3 x 8

c) 5 Rounds
500m Run
50 x Double Unders

d) Every 2 Mins for 10 Rounds
3 x Power Clean & Jerks

"Crossfit"

a) Every 3 Mins for 10 Rounds
5 x Pause Back Squats
&
5 x Strict Press

b) 3 Rounds (each for time)
21 x Thrusters (115, 80)
15 x Toes to Bar
90 x Double Unders

"Condition X"

a) 15 Mins
12 x DB Snatches each arm
12 x Box Jumps
12 x Cal Ski Erg

b)"Karen"

c) 2 Rounds
3 Mins Airdyne
1 Min Rest
3 Mins Ski Erg
1 Min Rest

'Team Schwartz' regionals apparel now available for pre-order. Big thanks to Slothfit for sponsoring the team and taking care of the gear. This year we have a comprehensive range that includes:

* Men's & women's t-shirts
* Unisex muscle tanks
* Women's racerback singlets

In-house members will be able to choose 'Pickup' from the delivery option to be able to collect the gear from the gym. There is also a postage option - we ship interstate!

Cut-off for the pre-order is Sunday 10th of April so get in quick!

To celebrate the three Schwartz athletes who qualified for individual regionals this year, for an extra $5 you can option out any item to a Jaime Goodwin, Jordan Bender or Mitchell Sinnamon edition. Why not collect all three?

Head over to http://www.slothfit.com.au/schwartz to place your order

Thursday 31st March

"Competitors"

a) Every 6 Mins for 5 Rounds
500m Row
10 x Alternate DB Full Snatches (32.5kg, 22.5kf)
60m Farmers Carry

b) EMOM for 20 Mins
Min 1 - 18/13 x Calorie Assault Bike
Min 2 - 13m Unbroken Handstand Walk

c) Snatch Balance to 3RM in 12 Mins

"Crossfit"

a) Every 2 Mins for 10 Rounds
3 x Full Snatches

Every 10 Mins for 3 Rounds
24 x Wall Balls (unbroken)
12 x Power Snatches
6 x Bar Muscle Ups

"Condition X"

a) 150 x Lunges
20 x Mountain Climbers at start of every minute

b) 5 Rounds
1 Min x KB Swings
1 Min x Rest

c) Every 11 Mins for 3 rounds
1km Row
800m Run

**SATURDAY 8AM**

WORKSHOP:

Squat cleans and toes to bar.

Wednesday 30th March

"Competitors"

a) Every 8 Mins for 5 Rounds
800m Treadmill Run

Swim

"Crossfit"

a) 30 Mins x Gymnastics Skills

b) 5 Rounds
400m Run
50 x Double Unders
600m Row

"Condition X"

a) EMOM for 28 Mins
Min 1 - 15 x KB Deadlifts
Min 2 - 6 x Strict Chin Ups
Min 3 - 30m Prowler
Min 4 - 10/8 x Calorie Ski Erg

b) 7 Min AMRAP
Burpeese 

We know have the peg boards setup!

PLEASE BE CAREFUL WHEN USING THESE.

Mats must be placed below before using them. Get some advice off the trainers on how best to make your way up.

Tuesday 29th March

"Competitors"

a) 5 Rounds

21 x Calorie Row

15 Calorie Assault Bike

9 x Cal Ski Erg

b) Overhead Squat to 9, 6, 3RM

c) 3 Rounds

7 x Medball to Shoulders

3 x Legless Rope Climbs (thick rope)

60m Prowler

"Crossfit"

a) Every 2 Mins for 10 Rounds

1 x Power Clean & Split Jerk

1 x Power Clean & Split Jerk

b) 5 Rounds

5 x Power Clean & Jerks (80kg, 50kg)

10 x Back Squats (80kg, 50kg)

c) 5 Rounds - not for timme

8 x Push Press (135, 95)

8 x Strict Toes to Bar

16 x Pistols

"Condition X"

a) 10 Rounds

Min 1 - Max Calorie Airdyne

Min 2 - Rest

b) 4 Rounds

500m Row

12 x Strict Knee Raises

15 x DB Thrusters

35 x Double Unders

Schwartz's CrossFit Melbourne have four individuals and two teams who have qualified to the Pacific Regionals in Wollongong!

Awesome effort by everyone involved, and congrats to Jordan Bender, Mitch Sinnamon and Jaime Goodwin (Penny Kemp also qualified individually, but is looking to compete in teams) who will take on the individual stage!

Both teams qualified in top 20, which means we'll have three individuals and two teams competing - congrats everyone!

Monday 28th March

"Competitors"

a) Every 2 Mins for 10 Rounds

1 x Power Snatch

1 x Full Snatch

1 x Hang Snatch

b) Every 2 Mins for 10 Rounds

3 x Split Jerks

c) Pause Back Squat to 10 x 3

d) Strict Press to 5 x 5

"Crossfit"

a) Every 2 Mins for 10 Rounds

1 x Full Clean

1 x Hang Clean

2 x Front Squats

b) 2 Rounds

20 x Muscle Ups

7 x Rope Climbs

"Condition X"

a) 12 Min AMRAP

5 x Strict Chin Ups

7 x Push Ups

14 x Overhead Plate Lunges

b) 5 Rounds - 4 Min AMRAP - 1 MIn Rest Between Rounds

10 x KB Swings

8 x Burpees

6 x Box Jumps

Thursday 24th March

"Competitors"

a) Rest Day

"Crossfit"

a) 30 Mins Gymnastics Skills

b) WOD

50 40 30 20 10 x Calorie Row

25 20 15 10 5 x Calorie Ski Erg

"Condition X"

a) In Pairs

10 x Prowler Sprints (each, there and back)

b) 4 Rounds

18 x Pull Ups

400m Run

Rich still going strong!

Wednesday 23rd March

"Competitors"

a) Pause Back Squat to 5 x 7

b) Behind Neck Strict Press to 3 x 8

With 5 x 5 Strict Weighted Chin Up

c) 12 9 6

Muscle Ups

DB Snatch (each arm 24kg)

"Crossfit"

a) Every 2 Mins for 10 Rounds

Pause Back Squat to 5RM

b) WOD

0 to 18 Mins

3 Rounds

21 x KB Swings (24kg, 16kg)

21 x Hand Release Push Ups

21 x Calorie Row

18 to 30 Mins

AMRAP

10 20 30 40 50 etc x Double Unders

1 2 3 4 5 6 7 8 etc x Muscle Ups

"Condition X"

a) WOD

12 to 1

Push Ups

Toes to Bar

b) 5 Rounds

1 Min Max x Walll Balls

1 Min Rest

c) 10 to 1

Ring Rows

20 to 2

DB Step Ups

Tuesday 22nd March

"Competitors"

a) Front Squat to 5 x 3

b) 1km Row

3 Rounds

400m Run

50 x Double Unders

15 x Chest to Bar Pull Ups

Then 1km Row

c) Snatch Balance to 3RM in 12 Mins

"Crossfit"

a) Every 2 Mins for 10 Rounds

1 x Power Clean

1 x Full Clean

2 x Split Jerks

b) 0 to 18 Mins

21 15 9

Barbell Thrusters (95, 65)

Box Jumps

Calorie Row

18 to 30 Mins

15 12 9

Power Cleans (155, 105)

Push Jerks (155, 105)

"Condition X"

a) Every 3 Mins - Alternating

1. 25 x KB Swings & 50 x Double Unders

2. 15 x Cal Assault Bike & 15 x Cal Ski Erg

3 Rounds of Each

b) 7 Rounds

5 x Strict Pull Ups

12 x Good Mornings

ew Schwin Assault Bike!  

It's very different to the existing Assault Bikes, try it and give the trainers some feedback!

Monday 21st March

Monday 21st March - Programs

"Competitors"

a) Rest Day

"Crossfit"

a) Every 90 seconds for 10 Rounds
3 x Front Squats

b) Every 90 seconds for 12 Rounds
1 x Full Snatch
1 x Hang Snatch

c) 3 Rounds
10 x Power Snatches (135, 95)
15 x Ring Dips

"Condition X"

a) 12 Min AMRAP
10 x Push Ups
10 x Box Jumps
15 x KB Deadlift

b) 15 Mins Max Burpees
Buy in -
3 Rounds
400 Run
21 x DB Thrusters

c) Every 3 1/2 Mins for 4 Rounds
500 Row

Friday 18th March

"Competitors"

Rest Day

"Crossfit"

a) 30 Mins Gymnastics Skills

b) 25 Min AMRAP
400m Run
Prowler
12 x GHD Situps
15/10 x Cal Ski Erg
1 Min Plank

"Condition X"

0 to 2 Mins - Max Calorie Row
2 to 3 Mins - Rest
3 to 7 Mins - 4 Min AMRAP
12 x Goblet Squats
6 x Pull Ups
7 to 9 Mins Rest
9 to 17 Mins - 8 Min AMRAP
10 x Box Jumps
10 x DB Push Press
10 x Straight Leg Situps
17 to 19 Mins Rest
19 to 31 Mins - 12 Min AMRAP
30 x Double Unders
20 x Wall Balls
10 x Cal Ski Erg
31 to 32 Mins Rest
32 to 34 Mins - Max Calorie Row