Saturday 31 July

Skills Day

We will be preparing the gym for sunday's competition so focusing on helping people iron out any last minute problems.

Friday 30 July

Barbara

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Compare to 16/5/2010

Thursday 28 July

Fran

21-15-9 x reps

Thrusters (40/25kg)

Pull-ups

Wednesday 28 July

Deadlift 1-10-1-20-1-30 reps

1 rep = max/PB
10 reps = 75% 1 rep max
20 reps = 60% 1 rep max
30 reps = 50% 1 rep max

Tuesday 27 July

Row 500m

5 rounds

5 burpees

10 Push Press (40kg/25kg)

15 Back Squats (40kg/25kg)

Row 500m

Monday 26 July

Amanda

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up
135 pound Squat snatch

Sunday 25 July

3 rounds

6x Power snatch (50kg/30kg)
10x Bench press (75kg/42.5kg)
Row 500m

Saturday 24 July

10 rounds

3x Power snatch (45kg/35kg)
15x Wall ball (20#/10#)

Friday 23 July

3-3-3-3-3-3-3

Clean & Jerk

Thursday 21 July

10-9-8-7-6-5-4-3-2-1x reps

Ring dips
Burpees
Push-press (35kg/25kg)
Sumo deadlift high pulls (35kg/25kg)

Wednesday 21 July

Angie

100x Pull-ups

100x Push-ups

100x Sit-ups

100x Squats

Compare to 26/5/2010

Tuesday 20 July

Princess

50x Double unders
10x Handstand push-ups
40x Double unders
8x Handstand push-ups
30x Double unders
6x Handstand push-ups
20x Double unders
4x Handstand push-ups
10x Double unders
2x Handstand push-ups

Monday 19 July

Helen

3 rounds,

Run 400m

12x Pull-ups

21x KB swings (24kg/16kg)

Compare to 20/5/2010

Sunday 18 July

Death by Clean & Jerk

Perform a clean & jerk on the minute every minute (men 60kg/women 30 kg) i.e -

1 min - 1 rep
2 min - 2 reps
3 min - 3 reps
4 mins - 4 reps
and so on for best effort.

Post times for results

Saturday 17th July

3 rounds

Row 250m

5x Power clean (60kg/40kg)

10x KB swings (24kg/16kg)
15x Wall-ball (20lb/10lb)

Friday 16 July

Mary

AMRAP in 20 minutes:

5 x Handstand push-ups

10x Pistols

15x Pull-ups

Thursday 15 July

21-15-9

Sumo Deadlift High Pull (50/30)
Ring Press Ups
Overhead Squats (50/30)

Wednesday 14 July

Back Squats 3-3-3-3-3-3-3 reps

Tuesday 28 June

Mr. Joshua

5 rounds of

Run the Green

30 x (GHD) sit-ups

15x Deadlift (250#)

Monday 12 July

Ten rounds for time of:

10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Sunday 11 July

Shoulder press 5-5-5-5-5

Push Press 3-3-3-3-3

Push Jerk 1-1-1-1-1

Saturday 10 July

5 rounds

50-40-30-20-10x reps

Burpees
Sit-ups

ANDOVER's FITTEST COMPETITION

Friday 9 July

The Bear

5 Rounds of

7 x

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Increase loads each round. Post loads for score.

Thursday 8 July

21 - 15 - 9

Power Snatch (60/30)

Ring Dips

Knees 2 Elbows

Wednesday 7 July

Mini Kelly

3 rds

Run the Green

30 x Box Jumps

30 x Wall Ball squats

Tuesday 6 July

Overhead Squats

5-5-3-3-1

Snatch Balance

5-5-3-3-1

Snatch

5-5-3-3-1

Monday 5 July

Cindy

Complete as many rounds in 20 minutes :

5x Pull-ups

10x Push-ups

15x Squats

Sunday 4 July

4 rounds

30-20-10-5x reps

Box jumps
Pull-ups
Overhead squats (30kg/20kg)

Saturday 3 July

20-15-10-5-10-15

Burpees

Wall Balls (20/6)

Sit-ups

Friday 2 July

Ryan

5 rounds

7x Muscle-ups

21x Burpees