Monday 3.11.14

Huge congratulations to Coach Craig and KJ who came first in their division of the Pan Pacific Masters Games this weekend. A grueling 9 workouts over the last three days. None of us had any doubt you would do anything but absolutely smash it. Well done to you both! #loudnoises

Huge congratulations to Coach Craig and KJ who came first in their division of the Pan Pacific Masters Games this weekend. A grueling 9 workouts over the last three days. None of us had any doubt you would do anything but absolutely smash it. Well done to you both! #loudnoises

A: 20 mins to establish max 3 position snatch (floor, hang, hi hang)

B1 – 8 min Partner AMRAP (P1 goes while P2 rests; then vice-versa:

  • 15 OH squats
  • 30 double-unders (pre-requisite for DUs: 10 UB otherwise it’s 50 singles)

Then (straight away)

B2 – 6 min partner AMRAP

  • 7 burpees
  • 7 box jumps

RX loading – OH squat @ 45kg/30kg / burpees and box jumps: 7 & 7 @ 24/20″

FF loading – OH squat @ 35kg/20-25kg / burpees and box jumps: 5 & 5 @ appropriate height for box jumps – if it takes longer than 2 mins to complete a round -> athlete change over (regardless of reps completed)

Extra notes: If you find yourself by your lonesome: rest 1 min between rounds for the first AMRAP and then 30 sec between rounds in the 2nd AMRAP.

Post loads, rounds, reps and training notes to comments.

Box Courtesy 101 – Respect your fellow athletes…

To all the guys rocking up 10-15 mins before your scheduled session -> It is [NOT] OK to wonder out on to the rubber, through the middle of a class (still in session) to see what’s on the whiteboard -> It is extremely rude and potentially dangerous – Don’t be that guy/girl – nuff said. ~ Coach B