Raw Edge Fitness
P: 0417 173 626
Unit 6-7, 44 Buckingham Drive
Wangara WA 6065
trainer@rawedgefitness.com
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Sunday 23rd November 2014

24/11/2014

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REST DAY
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Saturday 22nd November 2014

24/11/2014

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SATURDAY SPECIAL
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Friday 21st November 2014

24/11/2014

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OPEN GYM / BARBELL CLUB
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Thursday 20th November 2014

24/11/2014

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SKILLS
Kipping Pull Ups /  C2B Pull Ups

STRENGTH
Front Squat
5 x 10

 WOD
AMRAP 13 mins of;
50x x DU’s
10 x DB Push Press 20/15kg
10 x Deadlift 100/60kg

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Wednesday 19th November 2014

24/11/2014

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SKILLS
Snatch Balance

STRENGTH
Deadlift
10 x 2 

WOD
EMOM 14 mins of;
Odd - 2 x Snatch – AHAP + 5 x OHS
Even - 15/12/10 x Burpees – Dependant on level you pick Burpees to complete

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Tuesday 18th November 2014

24/11/2014

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SKILLS
EMOM 8 mins of;
8/6 x Ring Dips
5 x Box Jumps 30/24 inch

STRENGTH
Strict Press
10 x 2

WOD
4 x 2 min AMRAP of;
10 x Thrusters 40/30kg
10 x T2B
30 x DU’s

Rest 1 min between rounds

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Monday 17th November 2014

17/11/2014

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SKILLS
1 x Snatch Grip Deadlift
1 x Hang Power Snatch
3 x Overhead Squats

STRENGTH
Back Squats
10 x 2

WOD
3 Rounds for Time of:
400m Run
15 x Power Cleans 60/40kg
5 x Rope Climbs
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Sunday 16th November 2014

17/11/2014

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Picture
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Saturday 15th November 2014

17/11/2014

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WOD
6 Rounds for Max Reps of:
1 Minute Burpees
1 Minute Push Jerk 40/60kg
1 Minute 200m Run
1 Minute Pull Ups
1 Minute GHD Situps/Alt Hip Ext
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Friday 14th November 2014

13/11/2014

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Barbell Club/Open Gym
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