Friday 1/2/19
8 Hang Power Snatch 50/35kg 8 Burpees Over Bar 6 rounds each alternating rounds. Immediately into 30 alternating Deadball Cluster Throws 30/20kg (Cluster = Squat Clean and Thruster) For time
8 Hang Power Snatch 50/35kg 8 Burpees Over Bar 6 rounds each alternating rounds. Immediately into 30 alternating Deadball Cluster Throws 30/20kg (Cluster = Squat Clean and Thruster) For time
Chinup 2-2 1 Minute work/ 30 Seconds rest: Pistol Squats DB Bench Press Box Jump Overs 60/50cm Situps & Touch Plate Overhead Lunge 20/15kg 3 Rounds for max reps
1km Row time trial! 16 minute Amrap: 1 lap Tyre Drag 10 Hang Squat Cleans 60/40kg 20 second accumulated Handstand Hold
3 x 10 minute parts Part 1, 10 minute time limit: Shoulder Press 2-2 Part 2, 10 minute cap in partners: 8 cal Bike 8 Ball Over Shoulder 40/30kg Part 3, 10 Minute EMOM: 1. 50 Double Unders 2. 20 Wall Balls 9/6kg
12 pm Class Only! ‘Lumberjack 20’ For time: •20 Deadlifts 125/83kg •Run 400m •20 KB swings 32/24kg •Run 400m •20 Overhead Squats 52/34kg •Run 400m •20 Burpees •Run 400m •20 Pullups Chest-to-Bar •Run 400m •20 Box jumps 60/50cm •Run 400m •20 DB Squat Cleans 22.5/15kg •Run 400m
For Time: Partner Workout 1 working @ a time other, Partner must hold KB Front Rack 24/16kg in each arm, whilst partner is working if partner drops front rack hold partner working must also stop. 50 Cal Bike 40 Ball Over Shoulder 40/30kg 30 Push Press 60/40kg 20 Dead Ball Squats 40/30kg 10 Rope Climbs…
Bulgarian Split Squat 6-6-6-6 Bent Over Rope Row 5-5-5-5 Handstand Pushup 4-4-4-4 HOT HOT DAY TODAY, ICE COLD WATER WILL BE AT GYM TODAY!
Tabata rounds (20 seconds work, 10 seconds rest x 8): -DB Push Jerk 22.5/15kg -Pullups -Single Leg Box Jumps 40/30cm -Row (calories) -Double Unders
Back Squat 2-2 Every 90 Seconds x 8: 6 Banded Squat Jumps with Heavy Resistance Sprint 20m *return walk, recover and go again, this workout needs to be up the top end of intensity
Death By OTMEM, Starting with 2 reps and increasing by 2 reps every new round until failure: Heavy DB Cleans Handstand Pushups Front Squats CTB Pullups *You will start with 2 reps of each exercise over 4 minutes (1 minute to complete each exercise), then increase to 4 of each, etc. *When an exercise fails…