Alisa is a legend for a few reasons. Firstly she is possibly the nicest member in the box and secondly one of the most hard working and thirdly she is also expecting a baby so if you haven’t congratulated her then do so. We love having you around and thanks for being such an amazing part of the family here at Andfit.

Back into another week team.  Big congratulations to Coach Wykie and Leehane for competing this weekend at Big Boys Toys. They where competing against the best athletes in NZ and also a few from Australia. They did Andfit very proud.

Great session coming up tomorrow. Here is a quick look at what this week is going to look like.

Monday = Squat + 8min workout + midline finisher

Tuesday = Clean and Jerk + 15 – 20min workout

Wednesday = Gymnastic Skill (Muscle Ups)  + 24min workout

Thursday = Shoulder Press + 10-15min workout

Friday = Snatch + Work/Rest workout

If you see something that you need to work on then make sure you make the sessions. Don’t avoid the things that you struggle with. For example if you know you struggle with longer workouts then make Wednesdays session.

Have a good night.

 

Monday 101114

Weightlifting

Back Squat

3-3-3-3-3

* 80% of 1RM

Metcon

RX+

8min AMRAP

5 Power Cleans 90/60kg

10 HSPU (Strict)

Metcon

Tabata

L-hang or Hanging Knee tucks

 

Coach D