Testing

You will notice over the course of the next two weeks that we are doing a few 1 rep max tests, this is setting us up for the new program that will take effect on Monday the 6th of April.

We will then test again in 8 weeks time, and every 8 weeks after. In order to make the program more transparent, we will be holding a coaches meeting in two weeks to make sure all coaches have their heads around why you are doing what you are.

I will also put dot points of the meeting up in the box to ensure you all get an idea on where we are headed as a group.

Exciting times to get strong and better at any skills you lack.

SEE YOU IN THE BOX!!!!

By hurrikanefitness

Thursday 19th

A

Hang Snatch
find 1rm

B

30 min time cap
Complete as many reps as possible in 3 minutes. After each 3 minutes you must rest 90 secs.

21 thrusters
21 pull ups
30 double unders
15 thrusters
15 pull-ups
30 double unders
9 thrusters
9 pull ups
30 double unders

After the 3min of work rest 90sec, when the next 3min start you continue for where you finished on the previous set

Wednesday 18th March

A

deadlift – Wendler deload 
1×5 @40%
1×5 @50%
1×5 @60%

B

10 min on the clock
2x car park run
30 power cleans 60/40
ME kettle bell swings 24/16

C

Reverse tabata – hollow rocks

By hurrikanefitness

Monday 9th March

As it is a public holiday in the ACT we will only be holding one class, and that will be at 9am.

It will not only cater for the members that are not doing the open but will also allow any one who wished to re-do 15.2 a chance to do so.

By hurrikanefitness

Friday 6th March

A

EMOM – 10min
30 Double unders

2 rounds
90 sec ME Burpees
30 sec rest
90 Sec ME Wall Balls
30 sec rest
90 sec Max Cal Row
2min Rest

By hurrikanefitness