"Competitors & Crossfit"
a) 30 Mins Gymnastics Skils
b) 10 Rounds
30 x Double Unders
60m Farmers Carry
15 / 10 x Ski Erg or Airdyne
"Condition X"
a) WOD
Min 0 - 12 - 1600m Run
Min 12 - 24 - 120/80 x Calorie Airdyne
Min 24 - 36 - 2km Row
Min 36 - 44 - 8 Min Max Burpees
Jaimie Goodwin - 10th in the Pacific Regionals last weekend! GUN!
"Competitors & Crossfit"
A) 10 rds
Every 2 min
1 x power snatch
1 x full snatch
1 x hang snatch
B) 3 Rounds
9 x full snatches (135,95)
18 x c2b/pull ups
Prowler there and back (60 meters)
"Condition X"
a) 3 Rounds
30 x KB Deadlifts
40 x Ab Mat Situps
400m Run
b) EMOM for 20 Mins
Min 1 - 15 x Wall Balls
Min 2 -10 x Lying Leg Raises - 20 x Mountain Climbers
Schwartz's Team 2nd on the podium!
Off to the games AGAIN! Awesome effort guys.
"Competitors" & "Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Hang Clean
1 x Front Squat
1 x Split Jerk
b) WOD
45 x Double Unders
45 x Full Cleans (135, 95)
45 x Ring Dips
45 x Double Unders
"Condition X"
a) Every 2 Mins for 10 Rounds
Row 225m
Alternate each round between Max Strict Pull Ups & Max Push Ups
b) 3 Rounds - 60 seconds between rounds
50 x Double Unders
30 x DB Thrusters
20 x Calorie Airdyne
Mitch Sinnamon.....off to the games!!
5th place finish in the Pacific Regionals!
"Competitors" & "Crossfit"
a) Every 2 Mins for 10 Rounds
3 x Hang Snatch
b) EMOM for 20 Mins
Min 1 - 18/12 x Calorie Row
Min 2 - 3/2 x Muscle Ups
"Condition X"
a) 30 Min AMRAP
5 x Strict Pull Ups
10 x Calorie Airdyne
15 x Lying Leg Raises
20 x Overhead Walking Lunges
150m x Ski Erg
30 x Double Unders
b) 5 Rounds
30 sec x Handstand Hold
30 sec Rest
30 sec x Hollow Hold
30 sec Rest
"Competitors" and "Crossfit Class
a) 30 Mins Gymnastics Skills
b) 5 Rounds
400m Run
35 x Double Unders
25 x Butterfly Ab Mat Situps
"Condition X"
a) 3 Rounds
0 to 6 Mins -
800m Run
6 to 12 Mins -
75m Prowler
75m Walking Lunges
12 to 18 Mins -
Row 1km
"Competitors" & "Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Full Clean
1 x Split Jerk
b) EMOM for 10 Mins
3 x Back Squats
c) 8 Mins as far as you can go -
10 to 1
Thrusters (95, 65)
Toes to Bar
"Condition X"
a) WOD
12 Min AMRAP
10 x Calorie Airdyne
15 x KB Swings
20 x Air Squats
3 Mins Rest
12 Min AMRAP
50 x Double Unders
25 x Overhead Walking Lunges
15 x Lying Leg Raises
3 Mins Rest
12 Min AMRAP
15 x KB Deadlift
15 x Toes to Bar
15 x Calorie Row
"Competition" & "Crossfit" Classes
a) 5 Rounds
15 x Overhead Squats (95, 65)
15 x Chest to Bar Pull Ups
300m Row
b) Every 2 Mins for 10 Rounds
3 x Full Snatches
"Condition x"
a) 30 Min AMRAP
400m Run
30 x Wall Balls
20 x Box Jumps
10 x Burpees
b) 15 Min AMRAP
500m Row
10 x Strict Chin Up
"Competitors"
a) Regional Training
"Crossfit"
a) Every 2 Mins for 10 Rounds
5 x Strict Press
7 x Strict Pull Ups
b) 5 Rounds
7 x Hang Clean Thrusters (135, 95)
11 x KB Swings (24kg, 16kg)
"Condition X"
a) 10 Rounds
200m Run
15 x Wall Balls (20, 14)
200m Row
b) In Groups of 3
Ski Erg 200m - 5 Rounds Each
REMEMBER!
IMPORTANT CHANGES TO OUR TIME SCHEDULE:
- Saturday classes will change to:
8:00 and 9:00am with the work shop at 10am.
- optional strength will be at 8:00-8:45 and those can then do the class at 9am. (however this week there will be no strength before class)
- kickboxing / Muay Thai classes are:
Wed 6,7,9am and 5,6,7pm &
Sunday 9am
"Competitors"
a) Front Squat to 5 x 5
b) 21 Min EMOM
Min 1 - 20/15 x Calorie Row
Min 2 - 50 x Double Unders
Min 3 - 15m Handstand Walk
c) Snatch Balance to 3RM
"Crossfit"
a) WOD
1km Row
100 x Wall Balls (20, 14)
10 x Rope Climbs
500m Row
50 x Wall Balls
5 x Rope Climbs
b) EMOM for 20 Mins
2 x Power Snatches
"Condition X"
a) 20 to 2 x KB Swings
20 to 2 x Box Jumps
b) In Pairs
200 x Calories on Airdyne
Alternate every 20 cal for me, 10 for women
IMPORTANT CHANGES TO OUR TIME SCHEDULE:
- Saturday classes will change to:
8:00 and 9:00am with the work shop at 10am.
- optional strength will be at 8:00-8:45 and those can then do the class at 9am. (however this week there will be no strength before class)
- kickboxing / Muay Thai classes are:
Wed 6,7,9am and 5,6,7pm &
Sunday 9am.
"Competitors"
a) Rest Day
"Crossfit"
a) 30 Mins Gymnastics Skills
b) 3 Rounds
200m Run
500m Row
200m Run
20/15 x Calorie Assault Bike
200m Run
15/12 x Calorie Ski Erg
200m Run
Prowler there and back
"Condition X"
a) 5 Rounds
Min 1 - Prowler there and back
Min 2 - 15/10 x Burpees
Min 3 - Max Reps Strict Pull Ups
Min 4 - 20 x Straight Legged Situps
b) 5 Rounds
1 Min Plank
15 x Toes to Rings
c) Tabata Air Squats
1 Min Rest
Tabata Mountain Climbers
It's coming together!
"Competitors"
a) DB Shoulder Press to 3 x 8
b) 5 Rounds
400m Run
16 x Chest to Bar Pull Ups
7 Mins Rest
100 x Double Unders
45 sec rest
16 x Muscle Ups
50 x Double Unders
30 sec rest
8 x Muscle Ups
c) EMOM for 10 Mins
3 x Front Squats
"Crossfit"
a) 0 to 20 Mins
10 to 1
Power Clean & Jerks (155, 105)
Toes to Bar
GHD Situps
25 to 45 Mins
Min 1 - Full Clean & Jerk
Min 2 - 3 x Muscle Ups
"Condition X"
a) 3 Rounds - 4 Min AMRAP's - 2 Mins Rest Between Sessions
Station 1 - 20 x Calorie Assault Bike
Max Wall Balls remaining time
Station 2 - 30 x KB Deadlifts
Max Overhead Walking Lunges
Station 3 - 50 x Double Unders
Max Cal Ski Erg
We are always trying to improve your experience and make Schwartz's a better place for you to train.
As of this Wednesday we will be introducing Muay Thai / Kickboxing classes into our class schedule.
These classes can be mixed into your normal training week or as an alternative to the gymnastic and active recovery day.
With quiet a few different classes available it can be a bit confusing in terms of which classes are suitable for you and your goals. If you feel like this or ever do in the future, please ask to speak to Ben and he will help guide you in the right direction for what you are after.
Classes will be on:
Wed 6,7, 9am and 5,6 and 7pm
And
Sunday 9am.
"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Pause Back Squats
b) Front Rack Lunge to 5 x 5
c) For time -
1km Row
100ft Handstand Walk
500m Row
50ft Handstand Walk
d) "Isabel"
"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) 0 to 10 Mins
"Jeremy"
c) 17 to 27 Mins
EMOM for 10 Mins
3 x Back Squats
"Condition X"
a) WOD
0 to 15 Mins
50 to 10 x Double Unders
25 to 5 x DB Thrusters
15 to 23 Mins - AMRAP
15 x KB Swings
10 x Box Jumps
23 to 27 Mins - Rest
27 to 45 Mins
5 Rounds
400m Run
15 x Burpees
"Competitors"
a) Every 3 Mins for 10 Rounds
7 x Pause Back Squats
b) Every 5 Mins for 3 Rounds
20m x Overhead Squat Lunges (165, 115)
25 x GHD Situps
20 x Ski Cal Erg
c) Every 4 Mins for 3 Rounds
10 x Bar Muscle Ups
50 x Wall Balls
"Crossfit"
a) "Dianne"
b) 5 Rounds
1 x Legless Rope Climb
6 x Bench Press (75kg, 45kg)
1 x Rope Climb
6 x Muscle Ups
1 Min Rest Between Rounds
5 Mins Rest
3 Rounds
10 x Dips
1 x Peg Board Attempt
15 x GHD Situps
12 x Double KB Rows
20 x Band Pull Aparts
"Condition X"
a) "Cindy"
b) 8 Min AMRAP
10 x DB Snatches per arm
10 x Toes to Bar
2 Mins Rest
8 Mins x Max Cal Airdyne
c) 100 x Lying Leg Raises (with light med ball between legs)
SATURDAY 8am STRENGTH WORK & WORKSHOP
A) Every 2 min x 10 rds
1 x power snatch
1 x power snatch 2 inches from floor
1 x hang power snatch
B) Every 2 min x 10 rds
5 x front squats
WORKSHOP with Ian - Push Jerk
"Competitors"
a) 5 Rounds
400m Run
50 x Double Unders
1 Min Rest Between Rounds
b) 4 x 500m Rows
1 Min Break Between Rows
"Crossfit"
a) Every 2 Mins for 10 Rouns
2 x Full Cleans
1 x Split Jerk
b) 21 15 9
Thrusters (95, 65)
Pull Ups
Double Unders x 2
"Condition X"
a) 5 Rounds
Min 1 - 30 x Lunges
Min 2 - 15 x KB Deadlifts
Min 3 - 40s Hollow Hold
b) 0 to 18 Mins
In Groups of 3
Prowler Spint there and back 20 times
Increase weight each time
c) 18 to 36 Mins
In groups of 3
AMRAP Heavy Backward Sled
"Competitors"
a) DB Shoulder Press to 3 x 8
b) Overhead Squat to 3RM
c) WOD
55 x Bar Facing Burpees
34 x Overhead Squats (95, 65)
21 x Muscle Ups
"Crossfit"
a) 30 Mins Gymnastics Skills
b) 5 Rounds
400m Run
10 x Strict Chin Ups
15 x GHD Situps
"Condition X"
a) WOD
Min 0 - 6 1km Row
Min 6 - 12 800m Run
Min 12 - 17 800m Row
Min 17 - 22 Block Run
Min 22 - 26 600m Row
Min 26 - 30 400m Run
Min 30 - 33 400m Row
Min 33 - 36 400m Run
Min 36 - 38 200m Row
Min 38 - 40 200m Run
"Competitors"
a) Every 2 Mins for 10 Rounds
5 x Pause Back Squats
b) 0 to 20 Mins
21 15 9
Strict HSPU
Chest to Bar Pulll Ups
Assault Bike
@20 Mins
21 15 9
Handstand Walk
400m Run
Assault Bike
c) Snatch Balance to 3RM
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Full Snatch
1 x Hang Snatch
2 x Overhead Squats
b) For time -
55 x Bar Facing Burpees
34 x Overhead Squats
21 x Muscle Ups
7 Mins Rest
3 Rounds
12 x DB Snatches
20 / 15 x Calorie Assault Bike
"Condition X"
a) 3 Rounds
4 Mins per Station - 2 Mins Rest Between Rounds
Station 1 -
20 x Wall Balls (20, 14)
15 x Calorie Row
Station 2 -
10 x Box Jumps
10 x Thrusters
Station 3 -
35 x Double Unders
10 x 10m Shuttle Runs
Thursday 21st April - Programs
"Competitors"
a) Every 2 Mins for 10 Rounds
5 x Power Snatches
b) "Kelly"
c) Every 4 Mins for 5 Rounds
7 x Thrusters (165, 115)
7 x Deadlifts (355, 255)
7 x Muscle Ups
"Crossfit"
a) EMOM for 10 Mins
3 x Power Clean & Jerks
b) Every 2 Mins for 8 Rounds
5 x Strict Press
8 Strict Pull Ups
c) Every 3 Mins for 5 Rounds
6 x Thrusters (135, 95)
6 x Deadlifts (315, 205)
6 x Muscle Ups
"Condition X"
a) In Pairs - 5 Rounds Each
Swap Every 2 Mins
Prowler Sprint (there and back)
Max Burpees remaining time
5 Mins Rest
In Pairs - 5 Rounds Each
Swap Every 2 Mins
Ski 300m
Max Wall Balls in remaining time
"Competitors"
a) Every 2 Mins for 10 Rounds
3 x Power Cleans
b) Pause Back Squat to 5 x 7
c) Regional 2014 WOD
21 15 9 6 3
Strict HSPU
Front Squats (195, 125)
Burpees Over Bar
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Snatch
1 x Full Snatch
1 x Hang Snatch
b) 2011 Regionals WOD
100 x Pull Ups
100 x KB Swings
100 x Double Unders100 x Overhead Squats
"Condition X"
a) Every 3 1/2 Mins for 6 Rounds
400m Run
b) 3 Rounds
15 x Calorie Airdyne
30 x KB Swings
15 x Calorie Airdyne
50 x Overhead Plate Lunge
"Competitors"
a) "Jerry"
1.6km Run
2km Row
1.6km Run
b) For 20 Mins
Min 1 - 18/12 x Calorie Assault Bike
Min 2 - 50 x Double Unders
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power or Full Clean
1 x Push Jerk
1 x Split Jerk
b) 21 15 9
Front Squats (135, 95)
Strict HSPU
Bar Facing Burpees
"Condition X"
a) EMOM for 15 Mins
Min 1 - 15 x KB Deadlifts
Min 2 - 20/10 x Push Ups
Min 3 - Max Srtrict Pull Ups
b) 75 x Burpees
EMOM 7 x DB Thrusters
c) Every 3 1/2 Mins for 5 Rounds
500m Row
"Competitors"
a) Tan or Albert Park Run
b) 8 x 500m Row
Record Worst Score
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean
1 x Hang Power Clean
2 x Front Squats
b) Every 2 Mins for 10 Rounds
5 x Push Press
c) WOD
30 x Power Cleans (155, 105)
40 x Burpee Box Jumps
12 Mins Rest
20 x Muscle Ups
30 x Push Jerks (155, 105)
6 Mins Rest
2 Rounds
100 x Double Unders
5 x Legles Rope Climbs
"Condition X"
a) Partner WOD
400m Run with Medicine Ball (swap who carries when needed)
50 x Situps with wall ball to partner
400m Run with Medicine Ball
100 x Wall Balls over bar
Run 400m Run with Medicine Ball
150 x Walking Lunges with ball overhead (swap every 25)
Run 400m
Great shot by Matthew Townsend!
