Monday September 30th 2013

A)RE3M/7R
BB Front Squats x 10 (get as heavy as you can)
Supine Jack Knives x 15

B)RE3M/7R
Pull Ups x as many reps as possible every set without letting go of the bar
Weighted Sit Ups x 10

Friday September 27th 2013

A)6 Sets 
DB CP x 10 

20 DBL Unders after every set of Chest Press

B)12min AMRAP
TRX Rows x 10
Sit Ups x 20
Air Squats x 30

Thursday September 26th 2013

A)RE2:30/5R
KB Cleans x 6/sd (28/20)
KB Lunges x 12/sd (28/20)

B)6min run for distance

C)RE2:30/5R
KB Single Arm Swings x 6/sd (28/20)
KB Lunges x 12/sd (28/20)

Wednesday September 25th 2013

A)Establish a 4rm
BB Back Squat
8 T2B after each set of squats

B)21-15-9
Push Press (115/75)
Box Jumps (24/20)

Tuesday September 24th 2013

A)RE2M/5R (Get as heavy as you can)
Pull Ups x 10
Clapping Push Ups x 6

B)RE2M/5R (Get as heavy as you can)
KB Snatch x 6/sd
Supine Jack Knives x 12 (try and use the same kettlebell)

C)RE2M/5R (Get as heavy as you can)
Pull Ups x 10
Push Ups x 10

Monday September 23rd 2013

A)RE2M/6R (heaviest weight possible)

BB Thrusters x 6

B)13min Ladder AMRAP 1,1,1,2,2,2,3,3,3,4,4,4,?,?,?

BB DL (225/155)

Wall Balls (20/14)

Bar Jump Burpees

Friday September 20th 2013

A)Do a round every 3min 5 rounds
Pull Ups x 10
Split Squats x 10/sd (60/35)

B)Do a round every 2min 5 rounds
Box Jumps x 6 (32/28)
DB Push Press x 10 (60/35)

C)Do a round every minute 5 rounds
J.Lunges x 12

Thursday September 19th 2013

A)3/500m Row Sprints (record your fastest time)

B)10min AMRAP
12 Trx Rows
24 DBL Unders
36 Med Ball Twists (20/14)

C)DB Ext Shoulder Rotations + 10 x 3

Wednesday September 18th 2013

A)RE2M/6R
BB DL x 6 (315/205)
Clapping Push Ups x 6

B)RE2M/6R
KB Hang Snatch x 6/sd (24/20)
Burpee's x 3

C)RE2M/6R
KB Squat Clean x 6/sd (28/20)

Tuesday September 17th 2013

A)RE2:30/7R (Your Score is your heaviest set)
BB Thrusters x 8

B)21-18-15-12-9-6-3 For Time:
Box Jumps (24/20)
Wall Balls
Sit Ups

Monday September 16th 2013

A)Do a round every 2:30/8 rounds (accumulate as many reps for pull ups and find your 10 rep max for front squats, add them together for your total score)
Pull Ups x Max reps without letting go of the bar
BB Front Squats x 10

B)8 min run for distance

Friday September 13th 2013

A)Practice
Overhead Squats

B)10-1
Push Press (115/75)
Burpee Box Jumps (32/28)

Thursday September 12th 2013

For Time:
90 KBS (28/20)
80 DBL Unders
70 Wall Balls (20/14)
60 KBS (28/20) 
50 DBL Unders
40 Wall Balls (20/14)
30 KBS (28/20) 
20 DBL Unders
10 Wall Balls (20/14) 

Wednesday September 11th 2013

A)5/200m Run Sprints

B)10min AMRAP
T2B x 5
BB Thrusters x 10 (95/65)
Box Jumps x 15 (24/20)

Tuesday September 10th 2013

2min AMRAP
KB Snatch x 3/sd (24/16)
Burpees x 3
1min Rest
2min AMRAP
KB Cleans x 6/sd (24/16)
KB Single Arm Swings x 6/sd (24/16)
1min Rest
2min AMRAP
KB Swings x 9 (24/16)
Push Ups x 9
3 Cyc.es

Monday September 9th 2013

A)Establish Your 4 rep max
BB Back Squat

B)Annie (50,40,30,20,10)
Sit  Ups
Double Unders

Its Back On! Saturday September 7th 2013

Hi Everyone! 

I just wanted to let you all know that classes will resume on Monday as per the normal schedule. Thank you to everyone for being so understanding about the last minute cancellations. It was an amazing week getting to know our new family member Tessa. If you are wondering what day you are training please check here. Let me know if you have any questions. See you all this week. Gary

Friday September 6th 2013

A)Do a round every 2:30/12 rounds
BB FS x  6 (165/115)
DBL Unders x 30

B)RB Int Shoulder Rotations + 8 x 3

Thursday September 5th 2013

Hi Everyone! 
Tessa started her first workout yesterday rolling from her tummy onto her back, all by herself. She's got the makings of a athlete already. Hope your all doing well and see you all next week. Gary and Heather

Workout
A)Do a round every 2min (7rnds)
BB Push Press x 7 (115/75)
Box Jumps x 7 (36/32)

B)Do a round every 2:30 (7rnds)
Wall Balls x 10 (20/14)
KB Americano's x 20 (28/20)

C)DB Ext Rotations +10 x 3

Wednesday August 4th 2013

A)RE2M6R (Work up as heavy as you can get)
KB Snatch x 8

B)21-18-15-12-9-6-3
Pull Ups
DBL Unders
Med Ball Twists (20/14)

Tuesday September 3rd 2013

Hi Everyone

I just wanted to let you all know that our wonderful baby girl has arrived. Sunday night at 9:40pm Tessa Rose Newman finally decided to come into the world. Everything went really well and we were lucky enough to have her at home. Thankfully no trauma was sustained by either Heather or Tessa and labor/delivery took almost 4 hours from start to finish (nice and quick). Today has been spent showing her off to immediate family and letting everyone know the wonderful news. 

I also wanted to let you know that I will definitely be out of training for all of this week but will most likely be in the gym for at least half days by next Monday morning. Any sessions that you guys miss will of course be refunded back to you and I will still be posting workouts on the blog every day so I hope no one is going to be taking any time off just because I am. :)  I hope this message finds you all well and I will let you all know If Christina will be able to take any of my groups from me before I am able to come back on monday. Please don't hesitate to contact me if you have any questions. Gary

Workout

A)45sec In Between Exercises (5 Sets)
BB DL x 6
Clapping Push Ups x Max Reps

B)45sec In Between Exercises (5 Sets)
BB FS x 6
Push Ups x Max Reps

C)1200m Run For Time 

Monday September 2nd 2013

Hi everyone I just wanted to let you know that the gym is closed today. On another note our baby is finally here.
Tessa Rose Newman
7.3lbs

I will be sending out an email later today about which groups will be covered and which ones I will have to cancel but it looks like the majority of group times will be running. Thank you for all your support and I'll see you all soon.