WORKOUT June 2011
Thursday, 30th June 2011
REST DAY
Training at REX
10 Rounds of;
10 x Thrusters (45/30kg)
10 x Hand Release Push Ups
Rest 2 mins then
2km Row
REST DAY
Training at REX
10 Rounds of;
10 x Thrusters (45/30kg)
10 x Hand Release Push Ups
Rest 2 mins then
2km Row
Wednesday, 29th June 2011
'FILTHY 50'
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettlebell Swiings (16kg)
50 x Walking Lunges
50 x KTE
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Balls
50 x Burpees
50 x Double Unders
'FILTHY 50'
50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettlebell Swiings (16kg)
50 x Walking Lunges
50 x KTE
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Balls
50 x Burpees
50 x Double Unders
Tuesday, 28th June 2011
STRENGTH:
THRUSTER 5 x 5
FINISHER:
5 rounds for time of;
200m Row
Max Reps T2B
STRENGTH:
THRUSTER 5 x 5
FINISHER:
5 rounds for time of;
200m Row
Max Reps T2B
Monday, 27th June 2011
21, 15, 9
Deadlifts 100/70kg
Box Jumps
GREAT WORK Michael J on your second placing at the THROW DOWN. Inspirational Brother!!!!!
Check out the BLOG tomorrow for a run down on the day.
21, 15, 9
Deadlifts 100/70kg
Box Jumps
GREAT WORK Michael J on your second placing at the THROW DOWN. Inspirational Brother!!!!!
Check out the BLOG tomorrow for a run down on the day.
Sunday, 26th June 2011
REST DAY
Well done to all REX athletes yesterday at the THROW DOWN. Thanks also to the SXF fellas for a great day.
SKILL Next Week at REX - PULL UPS
REST DAY
Well done to all REX athletes yesterday at the THROW DOWN. Thanks also to the SXF fellas for a great day.
SKILL Next Week at REX - PULL UPS
Saturday, 25th June 2011
"THROWDOWN AT SXF" Be sure to make your way down there to support our team :)
10 Whyalla Street Willeton
Training At REX
STRENGTH:
SNATCH - 1,1,1,1,1,1
"THROWDOWN AT SXF" Be sure to make your way down there to support our team :)
10 Whyalla Street Willeton
Training At REX
STRENGTH:
SNATCH - 1,1,1,1,1,1
Friday, 24th June 2011
SKILLS
Deadlift
GOOD LUCK !!!! to all REX and other athletes competing in the THROW DOWN tomorrow. Hope you can make it down for the event and become inspired.
SKILLS
Deadlift
GOOD LUCK !!!! to all REX and other athletes competing in the THROW DOWN tomorrow. Hope you can make it down for the event and become inspired.
Thursday, 23rd June 2011
REST DAY
Training at REX
"ANNIE"
50, 40, 30, 20, 10
Double Unders
Sit Ups
REST DAY
Training at REX
"ANNIE"
50, 40, 30, 20, 10
Double Unders
Sit Ups
Wednesday 22nd June 2011
Strength:
Bench Press 5 x 5
Weighted Pull Ups 5 x 5
LAST Chance to get on the Trigger Point Course guys.
This Saturday is the THROWDOWN. Starts at 8am Sharp. Get down to SXF and check it out.
Robbo will be running an 8am session at the gym for those that want to get a quick session in before coming down to check out the THROWDOWN.
Strength:
Bench Press 5 x 5
Weighted Pull Ups 5 x 5
LAST Chance to get on the Trigger Point Course guys.
This Saturday is the THROWDOWN. Starts at 8am Sharp. Get down to SXF and check it out.
Robbo will be running an 8am session at the gym for those that want to get a quick session in before coming down to check out the THROWDOWN.
Tuesday, 21st June 2011
AMRAP in 12mins
10 x Wall Balls 9/6kg
10 x Pull Ups
Nice Cardi G.....SEVEN
AMRAP in 12mins
10 x Wall Balls 9/6kg
10 x Pull Ups
Nice Cardi G.....SEVEN
Monday, 20th June 2011
Courtesy of CrossFit HQ
3 rounds for time of:
50 x Double Unders
25 x Wall Balls "2-fer-1" 9/6kg
Courtesy of CrossFit HQ
3 rounds for time of:
50 x Double Unders
25 x Wall Balls "2-fer-1" 9/6kg
Happy Birthday Clarkey!!!
Sunday, 19th June 2011
REST DAY
This ones for you Marto..
REST DAY
This ones for you Marto..
Saturday, 18th June 2011
Pairs AMRAP 9 mins;
Deadlift (120/80kg)
Then
21,15,9
Thruster (40/30kg)
Hand Release Push Ups
One Week to go till the THROWDOWN. Make sure you get down and support the REX athletes.
Remember Sunday Sessions on every week from 4.00pm, for those looking for extra coaching & training.
Friday, 17th June 2011
SKILLS
Push Jerk
SKILLS
Push Jerk
HAPPY BIRTHDAY AARON H!!!!
Thursday, 16th June 2011
7 rounds for time of:
15 x KB Swings 24/20kg
15 x Power cleans
15 x Box Jumps 24"/20"
7 rounds for time of:
15 x KB Swings 24/20kg
15 x Power cleans
15 x Box Jumps 24"/20"
Wednesday, 15th June 2011
REST DAY
Training at REX
STRENGTH
Cleans
5, 5, 5, 5, 5
REST DAY
Training at REX
STRENGTH
Cleans
5, 5, 5, 5, 5
Happy 18th Birthday Andrew!!!
Tuesday, 14th June 2011
HQ 7
7 x HSPU
7 x Thrusters 60/45kg
7 x KTE
7 x Deadlifts 110/70kg
7 x Burpees
7 x KB Swings 32/24kg
7 x Pull ups
HQ 7
7 x HSPU
7 x Thrusters 60/45kg
7 x KTE
7 x Deadlifts 110/70kg
7 x Burpees
7 x KB Swings 32/24kg
7 x Pull ups
Monday, 13th June 2011
5 rounds for time of:
15 x Push Press 45/30kg
15 x Box Jumps 24"/20"
5 rounds for time of:
15 x Push Press 45/30kg
15 x Box Jumps 24"/20"
Sunday, 12th June 2011
For time:
21 x Deadlift (102kg)
50 x Squats
21 x Push press (61kg)
15 x Deadlift
50 x Squats
15 x Push press
9 x Deadlift
50 x Squats
9 x Push press
Skill of the week next week guys is L Sit. As part of your warm up incorporate 3 rounds of max hold L Sit. If you haven't quite mastered the movement work the progression. Record best time for the week.
For time:
21 x Deadlift (102kg)
50 x Squats
21 x Push press (61kg)
15 x Deadlift
50 x Squats
15 x Push press
9 x Deadlift
50 x Squats
9 x Push press
Skill of the week next week guys is L Sit. As part of your warm up incorporate 3 rounds of max hold L Sit. If you haven't quite mastered the movement work the progression. Record best time for the week.
Saturday, 11th June 2011
REST DAY
Training at REX
21, 15, 9
Hang Snatch 40/30kg
Hand Release Push Ups
Only a couple of weeks till the SXF Throwdown. Going to be a great day so make sure you come down and support our athletes.
REST DAY
Training at REX
21, 15, 9
Hang Snatch 40/30kg
Hand Release Push Ups
Only a couple of weeks till the SXF Throwdown. Going to be a great day so make sure you come down and support our athletes.
Robbo: 6.29 Nick: 7.17 Mike: 7.21 John: 7.31 Michael: 8.27
Congratulations Liam and Hayley on the birth of your baby boy Harrison James Morton 4/6/2011
Friday, 10th June 2011
SKILLS
Overhead Squat
SKILLS
Overhead Squat
Thursday, 9th June 2011
STRENGTH
Back Squat
5, 5, 5, 5, 5
Finisher:
2km Row
STRENGTH
Back Squat
5, 5, 5, 5, 5
Finisher:
2km Row
Wednesday, 8th June 2011
"Eva"
5 rounds for time of
800m Run
30 x KB Swings 32/24kg
30 x Pull Ups
"Eva"
5 rounds for time of
800m Run
30 x KB Swings 32/24kg
30 x Pull Ups
G: 34.10 Brandon: 36.41 James Br: 38.30 Sloany: 41.59 Glynny: 42.03
Tuesday, 7th June 2011
In teams of 4 complete
5km row
200 x Push press 45/30kg
200 x Box Jumps 28/24inch
100 x Ring dips
200 x KB Swings 24/16kg
1 working on the rower at all times
Must be completed in order
In teams of 4 complete
5km row
200 x Push press 45/30kg
200 x Box Jumps 28/24inch
100 x Ring dips
200 x KB Swings 24/16kg
1 working on the rower at all times
Must be completed in order
Clay/Michael/Craig/BB- 32.10
Robbo/Sloany/Brandon/Dunny- 33.07
Robbo/Sloany/Brandon/Dunny- 33.07
Happy Birthday to our
Top Dawg Ange!!
Top Dawg Ange!!
Monday, 6th June 2011
REST DAY
Training at REX
AMRAP in 20mins of:
2 x Thrusters 45/30kg
2 x AB Mat Sit Ups
2 x Double Unders
Then each round after complete 3 of each then 4, 5, 6 etc.
How high can you get???
REST DAY
Training at REX
AMRAP in 20mins of:
2 x Thrusters 45/30kg
2 x AB Mat Sit Ups
2 x Double Unders
Then each round after complete 3 of each then 4, 5, 6 etc.
How high can you get???
G- 13+ 9 Thrusters Glynny- 12+13 Sit ups DT- 12+10 Double Unders Paul- 11+5 Thrusters
Sunday 5th June 2011
For Time:
5km Run
For Time:
5km Run
Saturday, 4th June 2011
In teams of 2 complete;
50 x Ground to Overhead (70/45kg)
100 x Deadlift (100/45kg)
200 x Double Unders (300 Single)
400m Fire mans Carry
Finisher: 1.2km Sandbag Run
Thanks guys for the gifts today. Pleasure to share the experience with you all and we are hanging out for the opportunity to do it all again.... With the cardigan.....
In teams of 2 complete;
50 x Ground to Overhead (70/45kg)
100 x Deadlift (100/45kg)
200 x Double Unders (300 Single)
400m Fire mans Carry
Finisher: 1.2km Sandbag Run
Thanks guys for the gifts today. Pleasure to share the experience with you all and we are hanging out for the opportunity to do it all again.... With the cardigan.....
Friday 3rd June 2011
SKILLS: Jerk
3 rounds for time of
30 x Hand Release Push Ups
20 x KB Snatch (10 each arm)
10 x T2B
DATE is set for the REX get together. 9th July. More details to follow shortly.
SKILLS: Jerk
3 rounds for time of
30 x Hand Release Push Ups
20 x KB Snatch (10 each arm)
10 x T2B
DATE is set for the REX get together. 9th July. More details to follow shortly.
Thursday 2nd June 2011
REST DAY
Training at REX:
STRENGTH:
Clean & Jerk 5 x 5
FINISHER:
GHD SU x 50
GHD Back Ext x 50
Well done to the Rex Netball Team for winning their first game 19 - 12. Great work guys see you tomorrow.
NEXT WEEK - REX starts the weekly challenge. One movement per week with the aim to improve. More shortly.
REST DAY
Training at REX:
STRENGTH:
Clean & Jerk 5 x 5
FINISHER:
GHD SU x 50
GHD Back Ext x 50
Well done to the Rex Netball Team for winning their first game 19 - 12. Great work guys see you tomorrow.
NEXT WEEK - REX starts the weekly challenge. One movement per week with the aim to improve. More shortly.
Wednesday 1st June 2011
1000m Row
21x Front Squat 40/30kg
21 x Renegade Rows 10/8/5kg
750m Row
15 x Front Squats
15 x Renegade Rows
500m Row
9 x Front Squats
9 x Renegade Rows
If your interested, REX Albany are running a Burpee Challenge. For more details speak to one of the trainers.
PAINTBALL - For those keen, Donna has organised a group rate for paint ball. So if your looking to unleash, speak to Brian.
1000m Row
21x Front Squat 40/30kg
21 x Renegade Rows 10/8/5kg
750m Row
15 x Front Squats
15 x Renegade Rows
500m Row
9 x Front Squats
9 x Renegade Rows
If your interested, REX Albany are running a Burpee Challenge. For more details speak to one of the trainers.
PAINTBALL - For those keen, Donna has organised a group rate for paint ball. So if your looking to unleash, speak to Brian.
