31 Dec 2018

Tuesday 1st January, 2019

Happy New Year!

Charge is closed today but will return to normal timetable and programming tomorrow!

30 Dec 2018

Part 1)
Handstand work

Part 2)
3 Rounds for as many reps as possible in 2:30
25/20 Cal Row
50 Double Unders
Max Handstand Push-Ups
– 2:30 rest between rounds

28 Dec 2018

Part 1)
Front Squat
5-5-5

Part 2)
Option A
Running 15.5
For time:
Run 400 Meters
27 Thrusters @ 42.5kg/30kg
Run 300 Meters
21 Thrusters @ 42.5kg/30kg
Run 200 Meters
15 Thrusters @ 42.5kg/30kg
Run 100 Meters
9 Thrusters @ 42.5kg/30kg

Option B
Partner Running 15.5
Run 400 Meters
27 Thrusters @ 42.5kg/30kg
Run 300 Meters
21 Thrusters @ 42.5kg/30kg
Run 200 Meters
15 Thrusters @ 42.5kg/30kg
Run 100 Meters
9 Thrusters @ 42.5kg/30kg

*One Person Runs, one person on bar. Only switch when both athletes have finished their work.

27 Dec 2018

CHARGE CHRISTMAS TIMETABLE
Monday 24th December: 6am,7am,10am,5pm
Tuesday 25th December – Christmas Day: Closed
Wednesday 26th December – Boxing Day: Closed
Thursday 27th December: 6am,7am,10am,5pm
Friday 28th December: 6am,7am,10am,5pm
Saturday 29th December: 8am,9am,10am
Monday 31st December: 6am,7am,10am
Tuesday 1st January – New Years Day: Closed
Wednesday 2nd January: All classes return.

Part 1)
Farmers Carry
Build to a heavy 25 meter carry

Part 2)
6 Rounds for Max Reps:
Round 1,3,5
1 minute Cal Row
1 minute Box Jump Overs @ 24″/20″

Rounds, 2,4,6
1 minute Cal Row
1 minute Toes-to-bar

– Rest 2 minutes between rounds

26 Dec 2018

CHARGE CHRISTMAS TIMETABLE
Monday 24th December: 6am,7am,10am,5pm
Tuesday 25th December – Christmas Day: Closed
Wednesday 26th December – Boxing Day: Closed
Thursday 27th December: 6am,7am,10am,5pm
Friday 28th December: 6am,7am,10am,5pm
Saturday 29th December: 8am,9am,10am
Monday 31st December: 6am,7am,10am
Tuesday 1st January – New Years Day: Closed
Wednesday 2nd January: All classes return.

Part 1)
Push/Pull
Every 2:30 for 5 Rounds
A: 5 Push-Ups + 5 Ring Rows w. 3 second pause at top and bottom of each rep
B: 5 Ring/Box Dips + 5 Supinated Pull-ups w.3 second pause at top and bottom of each rep
C: 1-5 Strict Muscle-Ups

Part 2)
10 minute AMRAP:
10 Dumbell Snatch @ weight of your choice
50 Double Unders
*At the top of each minute complete burpee’s.
Start of the workout: 0 burpee’s
1 minute: 1 Burpee
2 minute: 2 Burpee
3 minute: 3 Burpee
etc…

23 Dec 2018

CHARGE CHRISTMAS TIMETABLE
Monday 24th December: 6am,7am,10am,5pm
Tuesday 25th December – Christmas Day: Closed
Wednesday 26th December – Boxing Day: Closed
Thursday 27th December: 6am,7am,10am,5pm
Friday 28th December: 6am,7am,10am,5pm
Saturday 29th December: 8am,9am,10am
Monday 31st December: 6am,7am,10am
Tuesday 1st January – New Years Day: Closed
Wednesday 2nd January: All classes return.

“Willy”

3 rounds for time of:
Run 800 meters (Beaver)
5 Front Squats @ 100kg/70kg
Run 200 meters
11 Chest-to-bar pull-ups
Run 400 meters
12 US Kettlebell swings @ 32/24kg

Modified Willy
3 rounds for time of:
Run 800 meters*
15 Dumbell Front Squats
Run 200 meters*
15 Ring Rows
Run 400 meter*
15 US Kettlebell Swings
* To scale running, halve distances

21 Dec 2018

Part 1)
Turkish Get-Up
Work to 3RM on each side with Kettlbell or barbell

Part 2)
7 minute AMRAP
30 Double Under
Dumbbell Snatch @ 22.5kg/15kg

-rest 3 minutes-

7 Minute AMRAP:
10 Box Jumps @ 24″/20″
10 Kettlebell Snatch (5L/5R)@ 24kg/16kg

-rest 3 minutes-

For time:
Run 400 meters
20 Kettlebell Snatch (5L/5R)@ 24kg/16kg
30 Double Unders
20 Kettlebell Swings @ 24kg/16kg
10 Box Jumps@ 24″/20″
Run 400 meters

20 Dec 2018

Part 1)
Hang Snatch 3-3-3-3-3

Part 2)
Qui-Gonn Jinn
For time:
9 Hang Snatch @ 60/42.5kg
21 Burpee’s, laterally over the bar
7 Hang Snatch
15 Burpee’s, laterally over the bar
5 Hang Snatch
9 Burpee’s, laterally over the bar

19 Dec 2018

Part 1)
Handstand Push-Ups & Rope Climbs

Part 2)
As many reps as possible in 20 minutes of:
Run 400 meters
Max pull-ups
Max push-ups

18 Dec 2018

Part 1)
Deadlift
5-5-5-5-5

Part 2)
Partner WOD
Partner 1:
100m Front Rack Carry + 10 Kettlebell swings @ 24kg/16kg
Partner 2: AMRAP Burpees
*Switch when partner 1 returns from front rack carry.