PushMore

On the minute:
Perform 5 Box Jumps @ 24″/18″ then max reps of 35kg/25kg Power Snatches on the minute.
Goal is to complete 50 Power Snatches.

*At the beginning of every minute perform 5 Box Jumps, for the rest of the minute perform as many Power Snatches as you can during that minute. At the beginning of the next minute perform 5 Box Jumps and then max rep Power Snatches and so on until you reach 50 Power Snatches.

Post the total number of minutes it took to reach 50 Power Snatches.

Beginner: Complete 30 Power Snatches.
Advanced: Complete 75 Power Snatches.

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Take Note!
Gym is open from 9.00am-2.00pm today and will be closed tomorrow(1st January 2011). Happy New Year everyone!

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Now that’s how you snatch:-

“Death by Swings and Burpees”

With a continuously running clock, do one kettlebell swing and one burpee the first minute, two swings and two burpees the second minute, three swings and three burpees the third minute … continuing for as many minutes as you are able. Use as many sets as needed to complete the swings and burpees.

Record number of minutes and reps completed.

Kettlebell @ 24kg/16kg.

Beginner: Scale load and movements as needed.
Advanced: KB @ 32kg/20kg.

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Take Note!

The gym will be open from 9.00am-2.00pm tomorrow (31st December 2010) and closed on Saturday(1st January 2011).
Congratulations to our Malaysian Tigers on their awesome win in the AFF Suzuki Cup! Happy New Year everyone!

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Seven rounds for time of:
3 Hang Power Cleans @ 40kg/25kg
5 Front Squats @ 40kg/25kg
10 Push Ups(with hand release at the bottom)

Beginner: Complete 5 rounds, scaling movements and loads as necessary.
Advanced: Complete 10 rounds.

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Three rounds for time of:
7 Press @ 35kg/20kg
7 Push Press @ 35kg/20kg
7 Push Jerks @ 35kg/20kg
21 Pull Ups

Beginner: Scale movements and loads as necessary.
Advanced: Barbell @ 45kg/25kg, Chest-to-Bar Pull Ups

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Double Kettlebell Press 5 sets x 3 reps

then:-

75-50-25 reps for time of:
Squats
Double Unders

Beginner: Complete 35-25-15 reps of the sequence above.
Advanced: Complete 100-75-50 reps of the sequence above.

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Twelve rounds for time of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings @ 16kg/24kg

Beginner: Complete 6 rounds, scaling movements as necessary.
Advanced: KB @ 20kg/32kg.

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Take Note!
Gym will closing at 7.30pm this evening and closed tomorrow, 25th December 2010. Merry Christmas everyone!

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Turkish Get Up 1-1-1-1-1

then:-

“Death by 10 meters”

Five rounds for time of:
5 Shoulder-to-Overhead 50kg/35kg
10 Burpees

Beginner: Scale load and movements as necessary.
Advanced: Barbell @ 70kg/45kg

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21-18-15-12-9-6-3 reps for time of:
Pull Ups
Ring Dips

Beginner: Complete 21-15-9 reps, scaling movements as necessary.
Advanced: Wear weighted vest @ 10kg/5kg.

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Five rounds for time of:
10 Handstand Push Ups
15 Back Squats @ 40kg/25kg
20 Double Unders

Beginner: Complete 3 rounds, scaling as necessary.
Advanced: HSPUs are Nose-to-Floor, Back Squats @ 50kg/35kg.

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