Chin ups 5-5-5-5 *make note of what band or added weight used In Partners complete: 7 DB Clean 22.5/15kg 7 Hand Release Pushups 7 DB Front Squats 22.5/15kg *Partners must alternate exercises 40 ABMAT Supermans Break into 4 x 10 rep sets
Run 700m, rest 3 minutes x 3 sets for best overall time (only counting 2 rest periods into total time) For time: 70 Toes to Bar 70 Single Arm Front Rack Lunges 24/16kg 70 Plate Ground to Overhead 25/20kg 70 Burpees 16 Minute cap
20 Rounds For Time in Partners (complete full round before swapping): 5 Hang Squat Clean Thruster 50/35kg 15 Wall Balls 9/6kg 40m MB Carry 9/6kg
20 minutes: 10 Wall Assisted Overhead Extension 10 Straight-Arm Banded Pulldowns Turkish Get-up Build to find heaviest 2 reps Partner Finisher: 100cal Bike – share reps 100 Situps – each
‘Chelsea’ Each minute on the minute for 30 minutes: • 5 pull-ups • 10 push-ups • 15 squats
For Time 21-18-15-12-9-6-3 Hang Snatch 40/30kg Box Jumps 60/50cm * 30 Dubs in between each set
Bulgarian Split Squat 5-5-5 *each leg 20 minutes to complete: 1.6km Run *in remaining time: 1 Lap walking lunge 4 DB Snatch 25/17.5kg 1 Lap walking lunge 8 DB Snatch 25/17.5kg 1 Lap walking lunge 12 DB Snatch 25/17.5kg etc..
Every minute complete one of the following tasks in order: 1. 1 Round of Cindy 5 Pullups 10 Pushups 15 Squats 2. 9/6 Calorie Bike 20 Banded Pulldowns 3. 6 Burpee Box Jump Overs 70/60cm 4. Rest Round
50 Wall Balls 30 Deadlifts 100/70kg 400m Run 50 Wall Balls 20 Deadlifts 120/85kg 400m Run 50 Wall Balls 10 Deadlifts 140/100kg 400m Run For Time
Alternate between ‘a’ and ‘b’ a. Every 3 Minutes x 5 12/9 Cal Bike or Row – Alternate 10 Hand Release Push ups 3 Hang Power Cleans AHAP b. Every 3 minutes x 5 7 Dead Ball Shoulder to Shoulder 10 TTB 3 Dead Ball Squats * If completed within the 3 minutes, rest for…
