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Topend Strength and Conditioning

Phone: +61 413 900 000

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25.01.2022 Monday 03-09-18 A) STRENGTH 1RM Clean 20 mins.... * Warm Up Suggestion * 10 @ Barbell 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ 100%+ or new PR. B) CONDITIONING AMRAP 10 mins 3 Squat cleans @ 70/45kg (85/60kg RX+) 6 DB box step overs @ 22.5/15kg 9 Toes to Bar C) ACCESSORY 3 rounds 30 sec plank 30 sec left arm side plank 30 sec right arm side plank *Go unbroken if possible, rest 1 min between sets

25.01.2022 Friday 07-09-18 A) STRENGTH 1 Power Snatch + 1 OHS complex Work to a heavy set, or keep weight the same and work technique ... B ) CONDITIONING 50 double unders 50 air squats 100m run 40 double unders 40 air squats 100m run 30 double unders 30 air squats 100m run 20 double unders 20 air squats 100m run 10 double unders 10 air squats

23.01.2022 Thursday 30-08-18 A) STRENGTH 1 power clean + 1 hang power clean Work to a heavy set for that complex... 10 mins B) CONDITIONING 8 Rounds 5 Power Cleans @ 75/50kg 200m run 20 min cap C) ACCESSORY 100 Hollow Rocks for time

22.01.2022 ~ AUGUST SPECIAL ~ Get your first month at $99 when signing up in August! Free intro classes happen every Wednesday at 6:35pm and Saturday at 8am. To book your spot please private message or email [email protected]

22.01.2022 Saturday 1-08-18 Crossfit Games 2017 Individual Triple G Chipper 100 Pullups 80 GHD situps (or butterfly situps) 60 Alternating Pistols... 40 Cal Row 20 DB Push Press (22.5/15kg) See more

21.01.2022 Monday 27-08-18 A) STRENGTH 5 sets of 5 Deadlifts ... Superset with 5 Bench Press 20 mins B) CONDITIONING AMRAP 12 mins 6 Squat cleans @ 75/50kg 9 Lateral burpee over bar 12 Pullups C) ACCESSORY EMOM 12 mins, 4 stations 1. 10 weighted pushups 2. 10 KB deadlifts 3. 10 DB bent over lateral raise 4. Rest

17.01.2022 Thursday 6-09-18 A) STRENGTH 1RM Deadlift 20 mins.... * Warm Up Suggestion * 10 @ Barbell 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ 100%+ or new PR. B) CONDITIONING AMRAP 5 mins 5 deadlifts @ 125/85kg 50m run Rest 2 min AMRAP 5 mins 5 plate ground to overhead @ 20/15kg 5 burpee onto plate Rest 2 min AMRAP 5 mins 5 KB swings @ 24/16kg 5 KB sumo deadlift high pull @ same KB

17.01.2022 Wednesday 29-08-18 A) GYMNASTICS EMOM 15 mins 1. 6-8 Ring dips... 2. 6-8 Pistols 3. 6-8 Pullups 4. 6-8 Pushup 5. 6-8 Toes to bar B) CONDITIONING 3 rounds 10m out and back KB overhead walking lunges @ 16/12kg 20 Front rack KB squats *Every minute perform 5 burpees, start with burpees on 00:00 20 min cap

14.01.2022 Tuesday 28-08-18 A) STRENGTH 5 sets of 2 Strict Press + 2 Push Press... 15 mins B ) CONDITIONING 40-30-20-10 Single arm DB push press @ 10/15kg (22.5/15kg RX+) *alternate arms as needed 80-60-40-20 Double Unders 20 min cap C) ACCESSORY Tabata Abs (2 rounds, 4 mins) 1. Knees to elbow crunches 2. Flutter Kicks 3. Scissors 4. Reverse crunches

11.01.2022 Wednesday 22-08-18 A) STRENGTH Build to a 3RM snatch 10 mins.... B) CONDITIONING AMRAP 8 mins ladder 1 Power Snatch @ 40/30kg (RX+ 60/40kg) 1 Toes to bar 2,2 3,3 etc. C) FINISHER Partner Row 6 x 200m Work/rest ratio is 1:1 with partner

11.01.2022 Wednesday 05-09-18 A) STRENGTH 1RM Back Squat 20 mins.... * Warm Up Suggestion * 10 @ Barbell 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ 100%+ or new PR. B ) CONDITIONING 5 Rounds For Time 8 Handstand Pushups 10m Out + back plate OH walking lunges @ 20/15kg 12 Kettlebell Swings @ 32/24kg 15 min cap. C) ACCESSORY Foam roll back, hips and legs (quads and hamstrings)"

10.01.2022 Friday 24-08-18 A) STRENGTH 4 sets of 8 Front squats 10 mins... B) CONDITIONING AMRAP 15 mins 12 Deadlifts @ 100/70kg 24 Wall balls @ 9/6kg 36 Double Unders C) ACCESSORY 3 Round for Quality 20 thick banded goodmornings 20 GHD situps OR v-ups.

10.01.2022 Saturday 25-08-18 A) CHIPPER 3 rounds ... 10 Clean and jerk @ 70/45kg 20 Pullups 30 Burpees 40 Box Jumps 500m Row Cap 35 mins

08.01.2022 Friday 31-08-18 A) STRENGTH Every 90 sec for 6 sets (9mins) 3 Back Squats... Build weight across each set B) CONDITIONING AMRAP 7 mins 15 Thrusters @ 40/30kg 15 Box Jumps Rest 2 mins AMRAP 7 mins 15 Wall balls @ 9/6kg 15 Burpee box jumps

06.01.2022 Thursday 23-08-18 A) WARM UP/SKILL Tabata Double Unders... B) CONDITIONING 1000m, 800m, 600m, 400m, 200m Run Rest is strictly 2 mins between each set C) ACCESSORY EMOM 6 mins 10 Hanging leg raises 10 KB Teapots (each side)

02.01.2022 We offer FREE child minding at all 9am classes

02.01.2022 Tuesday 04-09-18 A) STRENGTH 1RM Bench Press 20 mins.... * Warm Up Suggestion * 10 @ Barbell 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ 100%+ or new PR. B) CONDITIONING AMRAP 12 mins 2-4-6-8 etc Burpee Muscle Ups (scale is burpee pullups) 4-8-12-16 etc DB Snatches @30/20kg C) ACCESSORY EMOM 6 mins 1. 10 V-ups 2. 20 Knees to elbow crunches