A]

“Lynne”

5 rounds of;

Bench press @ 100% BW, Max reps

Pull-ups, Max reps

Rest as needed between rounds and post totals

B]

5 x 5, Back squat

seeing a ‘x’ in the rep and set scheme means you use the same weight for all sets and reps. This does NOT include warm-up sets.

C]

30 GHD situp

Tough Love!!!!

Session at 8am Saturday morning

Playdo

A) Max double unders in 3 mins

B) Complete as many rounds as possible in 20 minutes of:
Thruster, 5 reps 40/30kg
Hang Powercleans, 7 reps 40/30kg
Sumo Deadlift High-pull, 10 reps 40/30kg

C) 5 min abs

Sim - Regionals

A] Max in 3mins; Burpee

B] 5 rounds; Max jump [height], 2 reps

C] 5 rounds; Least jumps to cover 15m*
*add the rounds to get one total

D] Max in 3mins; Clapping Push-ups

E] Max in 1min; Pull-ups or Muscle-ups

Camille going below parallel

A]
3-3-3, Power Clean
B]
For time;
100 Double Unders
2km Run
30 Toes to Bar
C]
30 hollow rocks

Libby DiBiase

***Reminder to get your money to Simon for the Xmas Party ASAP as we only have 2 weeks to get payment in. Any queries, let me know***

A]
3-3-3, Deadlift
B]
3 rounds for time;
Run, 400m
Thruster @ 60/40kg, 12 reps
KBS @ 32/24kg, 21 reps
C]
100 medball twists @ 10kg + 30 Overhead Sit-ups

A)
“Chaos”
30-20-10 reps;
Ring dips
Pullups
Pushups (Games standard)
B)
100 overhead squat @ 20 kg
C)
Ghd complex @ 20 reps

Chipper:
15 barbells cleans (155/100lbs),
30 toes to bar, 30 box jumps (24/20″),
15/10 muscle-ups,
30 push presses (40/25lbs),
30 double-unders,
15 thrusters (135/95lbs),
30 pull-ups,
30 burpees,
300′ overhead walking lunges (45/25lb plate)

*** There will be no session tomorrow afternoon at 3pm as Casie is playing in her softball grand final at 2pm at Pizzey Park, Burleigh and am hoping as many people as possible can get down to support her. Will be a great afternoon and look forward to seeing you there ***

The GOAT Board

*** Due to Gold Coast Show Holiday tomorrow, there will only be a 8am session on Friday and a 3pm session on Saturday afternoon ***

There will be a game of touch footy on at 3pm at Merrimac High School tomorrow afternoon followed by some cool refreshments for those that are around. PLease post if you are going to attend!

A]
3-3-3, power clean

B]
3-3, front Squat

C]
3-2-1, deadlift

D]
Max in 5mins;
Double unders

Peanut Gallery

A] 5 rounds;
1 Squat Snatch + 3 Overhead Squat

B] 20-10-5 reps
Power Snatch @ 24/16kg Kettlebell, left arm
Squat
Power Snatch @ 24/16kg Kettlebell, right arm

C] Max in 3mins;
Push-ups

D] 100 medball twists @ 10kg + 30 Overhead sit-ups @ 10kg