For Time: 2 of 3 people complete: -4 Squat Clean 60/45kg -4 KB Weighted Step Overs 48kg/32kg & 60/50cm -8 Squat Clean -8 KB Weighted Step Overs -12 Squat Clean -12 KB Weighted Step Overs ..etc. *One working at a time but sharing reps. while 3rd person carries deadball 600m (Malee Crescent) 30/20kg *one person…
Supine Ring Row 3(+6) 3(+6) 3(+6) 3(+6) 3(+6) 3 AHAP then 6 fast bodyweight or scaled reps immediately after. For 12 Minutes complete as many round and reps as possible in partners: – 9/6 cal Bike OR 12/9 Cal Row -9 Box Jump Overs 60/50cm -12 DB Snatch 27.5/20kg *Alternating exercises
30 Minute EMOM Min 1: 10 Pistol Squats Min 2 : 10 Toes Through Rings Min 3 : 10 DB Push Press 22.5/15kg x 10 Rounds
Single Arm Ring Pull up 3-3-3 2 Mins Work / 2 Mins Rest For Max Reps in time remaining time. – 50 Double Unders/ Max OH lunges 20/15Kg Rest 2 Mins – 15 Cal Bike/ Max Ball Slams 30/20Kg Rest 2 Mins – 20 Cal Row/ Max KB swings 24/16kg x 2 Rounds ( 24Mins…
Squat Snatch Every 2 Mins for 12 Mins Build up to a heavy 1 rep Squat Snatch Then 15mins of 30 Seconds / 30 Off For Max Reps = 5 Rounds Barbell Sumo Deadlift Hugh Pull 50/35kg Box Jumps 60/50cm V-Ups
Bench Press DB Bench Press 2-2 * 2 working sets finding heaviest 2 rep bench For Time For Time 21-15-9 Power Cleans 60/40kg Bar facing burpee over bar
20m Partner banded sprints every minute x 10 Finisher: 5 Rounds for time: 30 Air Squats 60 Double Unders
We have had a lot of request and thought what the hell! We’re moving all of (as much as we can) our equipment. KB’s DB’s Bars Bumpers Box’s Medicine Ball’s We plan to take whatever we can over 35 minutes. 35 Minute for as much weight possible: Carry object 400m to 28 St Andrews Terrace…
8 minutes to work with your best scaling option of a handstand. Fundamentally we will be working on tight long body- creating ‘rigidity’. Scaling Options: 1. Freestand 2. Handstand with partner spotting 3. Prone Bridge Hold In groups of 3 complete for time: DB Power Snatch 22.5/15kg Med Ball Squats 20/15kg Single DB Box…
Ring Row 5-5-5-5 10 minute Amrap: 15m Tyre Drag 40 Double Unders 6 Burpees Row max distance 30 seconds on / 40 seconds off, x 10
