Raw Edge Fitness
P: 0417 173 626
Unit 6-7, 44 Buckingham Drive
Wangara WA 6065
trainer@rawedgefitness.com
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Friday 30th November 2012

30/11/2012

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SKILLS

Open Gym guys. Come in and practice any skill you wish or complete a missed WOD from during the week.

There will be a posted WOD for those that choose this option.

Thanks to the girls from Illawarra Physio for coming down.
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Thursday 29th November 2012

29/11/2012

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CARDIO
2km Row
Record time

SKILL
Hand Stand Walk

BARBELL SKILL
6 x 3 Position Snatch
Heaviest weight possible
Rest 90 seconds between sets

WOD
7 rounds for time of;
100m Run
10 x T2B
10 x KB Swing (24/16kg)

Oly Lifting tonight
WWA Comp this Sunday in Midland. If you can get down come and check out the action.

DON'T FORGET - Illawara Physio girls will be down tomorrow at 1800hrs tomorrow. Cost is only $5.
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Wednesday 28th November 2012

29/11/2012

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SKILLS
3 x ME Pull Ups
Record reps for each round
Rest as required

STRENGTH
10 x 3 @ 70% Deadlift DE
Rest 90 seconds between efforts
Then
4 x 10 Weighted Hip Extensions

WOD
10 x HSPU
20 x Dumbbell Snatch (30/20kg)
100 x Double Unders
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Tuesday 27th November 2012

27/11/2012

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SKILLS
3 x ME Squat Hold
Record time for each effort
Rest 60 sec between efforts

3 x ME T2B
Record reps for each set
Rest as required


BARBELL SKILL
7 x 2 Squat Clean + 1 Push Jerk
Heaviest weight possible, rest 60 sec between sets
Record weight for each set


WOD
AMRAP 12 mins of;
25 x Wall Balls (10/6kg)
100m Sprint
25 x HRPU
100m Sprint


Guys just a couple of things, don't forget to put your name down for the workshop on managing injuries by Illawarra Physio's on Friday. Secondly, while it's always great to have new people down to the gym, we do have a procedure in place that needs to followed. Our On Ramp's need to be booked and are run in a specific order, so please make sure that you let us know if you would like to bring someone down, they are always welcome to watch, but anything On Ramps must be completed before they can work out!
For info on booking an On Ramp, please speak to Sam and she will let you know when the next on is available.
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Monday 26th November 2012

26/11/2012

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CARDIO
2 x 800m Runs
Record time for each

SKILLS
5 x ME L'Sit
Record time for each


WOD
4 rounds for time of;
5 x UB MUPS
10 x Box Jump (36/30inch)
20 x DB Push Press (20/15kg)
  

BENCHMARK TUESDAY is now changed to a normal WOD day guys. We will still do the benchmark wods as part of normal programming.
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Sunday 25th November 2012

25/11/2012

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"STARFISH"
20 Rounds for time of;
3 x Man Makers (15/10kg)
5 x KB Swing (32/24kg)
7 x Wall Balls (10/6kg)


REMEMBER guys every second Sunday is brekky after the WOD. For those that missed today, brekky wont be on again until Sunday fortnight.
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Saturday 24th November 2012

25/11/2012

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For Time;
30 x HSPU
50 x Hip Extensions
30 x KTE
30 x Deadlift (100/70kg)
30 x DB Push Press (20/15kg)
50 x KB Swing (24/16kg)
20 Cal Row
10 x MUPS
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Friday 23rd November 2012

23/11/2012

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SKILLS

OPEN Gym today guys.

Catch up on that missed WOD, or just come down and do some skill stuff.

There will be a posted WOD if you want to complete that

Competition Squad Training commencing next week. Make sure you let Brian know if your keen and he will discuss with you the commitment required and proposed training.
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Thursday 22nd November 2012

22/11/2012

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CARDIO
1.2km Run
Record Time

STRENGTH
8 x 2 of Back Squat
Rest 60 sec between sets
Record weight for each

WOD
Complete 2 rounds of
AMRAP for 2mins of each of the following;
Power Clean and Jerk (60/40kg)
KB Swing (32/24kg)
HSPU
Double Unders
1 minute transition between sets

Apology for tonight guys with the Oly Lifting, back to normal next Thursday.
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Wednesday 21st November 2012

21/11/2012

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CARDIO
3 x 10m Shuttle Run
Complete as many 10m runs in 1 min
Record total for each

BARBELL SKILL
7 x 1 Squat Clean & 2 Push Jerk
Heaviest weight possible
Record weight for each set

WOD 1
3 rounds ME in 1 min of;
Pull Ups
Deadlift (100/70kg)
Burpee
DB Snatch (35/25kg)

WOD 2
AMRAP 5 mins of;
30 x DU
15 x Front Squat (50/30kg)

Oly Lifting tomorrow guys
Don't forget OPEN Gym Friday arvo
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