Thursday AM 3RM Deadlift

a) Find 3RM Deadlift

b) 21-15-9
Deadlift
Goblet Squats
Sit Ups
50 Skips

Ness: 75kg 6:04 @ 40kg
Jess: 55kg   9:03 @ 40kg
Mandi: 55kg 7:11 @30kg
Sami: 55kg  6:59 @ 30kg
AmyC: 55kg 9:22 @30kg
Anna: 50kg 9:22
Amy: 50lg   9:25
Michaela: 55kg 7:14
Amanda Tip: 60kg 9:48
Brooke: 70kg 10:10
Ness: 70 kg 9:57

Great Deadlifts Girls!

Wednesday PM

100 Lunges
80 Ball Taps
60 KB Swings
40 Sit Ups
20 Wall Balls
* 20 Skip between Each Movement

Brooke: 11:11
Amanda: 10:49
Ness: 9:49
JessL 11:10
Carly: 13:07

4 Rounds -25 Abs then 50 Skips

15 Minute AMRAP Monday 6:30pm

15 Minute Amrap
15 KB Deadlifts
15 KB Swings
15 Jump Pull Ups
15 Sit Ups
50 Skips on Boxing Rope 100 Skips Light Rope

25 Side Crunches Each Side

Ness: 5 Rounds 10 JPU
Brooke: 5 Rounds 11 KB Swings
Cheryl: 5 Rounds 12 Deadlifts
Magda: 5 Rounds 4 KB Swings
Mandy: 5 Rounds 15 KB Swings
Steph: 5 Rounds 7KB Swings

Tuesday 5:30am

3 Minute Maxes with 1 Min Rest

1. Goblet Squat
2. KB Swing
3. OH Lunge
4. Burpknee
5. Sit Up

Jess:      77 99 68 40 75
Ness:     63 102 69 38 73
Raquel:  65 93 43 28 64
Sammi:  62 110 40 29 84
Magda: 66 111 36 36 73
Brooke: 62 74 54 43 60
Mandi:  73 74 44 30 55
Anna:    -   65 40 28 70

Trainer Sesh: Revie

5 Rounds:
15 Deadlifts
15 KB Swings
15 Box Jumps
15 GHD Sit Ups
50 Double Unders

Rev: 19:02

Saturday Sesh

In Teams of Two:

2 Rounds
50 Jumping Pull Ups
50 Deadlifts
50 Squat & Throws
50 KB Swings
50 Sit Ups
100 Skips Each

Hayley + Deb:         19:53
Brooke + Michaela: 18:29
Racquel + Phil:         20:55

Friday 5:30am

a) Single Skips Warm Up

b) 5 Rounds
10 KB Deadlifts
10 OH Lunge
10 Burpknee
50 Skips

c) Complete 15 Wall Balls then As Many Ball Taps as possible in 2 Mins (No Rest, 3 Rounds)

Nadia: 10:45    76 80 90
Jess: 11:10       86 80 88
Amy: 13:30      76 79 92
Sammi: 12:52   70 83 88
Anna: 13:58     50 61 55

Thursday Night Thurpee

a) Thurpee!
3 Rounds
15 Thrusters
15 Burpees
200m Run

b) 3 Rounds
2 Mins to complete 15 Jumping Pull Ups, then as many sit ups as possible

Amy: 9:28     31 33 36 Body Weight Squats
Jess: 10:39    68 63 51 20kg
Chez: 12:20 52 42 32 20kg then 14 kg
Ness: 11:35 34 29 26 20kg
Steph: 12:11 41 35 37 20kg


Welcome to Urban Babes Amy!