Month: October 2018

Retest: Front Squats: 5-4-3-2-1 ‘Helen’ 400m Run 21 KB Swings 24/16kg 12 Pullups 3 rounds for time

Shoulder Press: 3-3-3 Alternate Tabata Rounds x 16: -Supine Ring Row -Front Rack Lunges Alternate Tabata Rounds x 16: -Plate Pinch Ground to Overhead -Squats

18 Minute AMRAP Complete as many rounds as possible: 10 Wall Balls 1 lap Bear Crawl …but every 3 Minutes: 8 cal Bike or Row (alternate)

Buy in with 3 rounds: 10 KB Clean and Jerk 5 Burpees over KB then complete: 100 Double Unders 20 Knees to Elbows 80 Double Unders 20 Knees to Elbows 60 Double Unders 20 Knees to Elbows 40 Double Unders 20 Knees to Elbows 20 Double Unders 20 Knees to Elbows Buy out with 3…

PARKRUN 5KM RETEST Meet at foreshore directly across from the Tasman Hotel under shelter at 7.50am for an 8am start. Today will be a once off session of 8am, no 9am class!

Variation of ‘Lynne’ Complete as a superset (straight from one to another) Max DB Bench Press @ Bodyweight Max Chinups 5 Rounds, no time component, rest as much as needed between sets. Max Reps is the goal.

Every 3 minutes to complete: Run 400m 20 Deficit Pushups (rest remaining time) Run 400m 10 Ball Over Bar Run 400m 20 Single Arm KB Front Rack Lunges Run 400m 10 Rope Pullups Run 400m 20 Situp and Touch

For every rep each person can complete over 250 reps in todays workout we will donate $1 to local charity DB ‘Hope’ Max reps complete in each minute: Burpees DB Snatches 22.5/15kg Box Jumps 60/50cm DB Thruster 22.5kg/15kg CTB Pullups *Rest Round* x 3 Rounds LETS GET IT!!

1000m Row 80 Banded Pulldowns 60 KB Sumo Deadlift Highpull 32/24kg 40 Toes To Bar 20 Heavy DB Swing 40/30kg For Time

Partner 1: Run 1.5km Partner 2: Max Back Squats @ Bodyweight Partner 2: Run 1.5km Partner 1: Max Back Squats @ Bodyweight Partner 1: Run 1.5km Partner 2: Max Handstand Pushups Partner 2: Run 1.5km Partner 1: Max Handstand Pushups Score: For time and most reps possible