Workout of the Day

17 Jan
0

A) “Luce”   3 rft:   1km Run 10 Muscle-Ups 100 Squats   (10/5kg vest)   – subs: 20 Chest-to-Bar Pull-Ups (for Muscle-Ups)   20 Weighted Stepups (for Squats)   or (due to possible poor weather)   B) “Bradshaw” 10 rft: 3 HSP ... Continue Reading

16 Jan
2

A) E90S x 7 rounds 2 Bench Presses   B) 5 rft: 8 Hollow Rocks 16 KB Swings (24/16kg)  

15 Jan
2

With a 30 minute time cap:   Buy in: 60 Situps 50/40 Calories 40 Pushups 30 Alt DB Snatches (20/15kg) 2 minute Plank 1 minute Wall Sit   Then AMRAP   40 Double Unders 10 Toes-to-Bar 10 OH Lunges (20/15kg) 30 Second LH Side Plank 30 Second RH Side Plank

14 Jan
2

A) Press 3RM   – pause at the shoulder each rep   B) Push Press 3RM   – pause at the shoulder each rep   C) Back Squat 5 – 5 – 5 – 5 – 5  

13 Jan
1

HIIT – 7pm tonight (Tuesday) SKILLS – 7pm tomorow night (Wednesday). This week’s skill focus is Muscle-Ups.   A) Hang Snatch Pulls 5-5-5   B) Hang Power Snatches 5-5-5   C) AMRAP in 12 minutes: 5 Ring Dips 10 Deadlifts (50/35kg) 100m ... Continue Reading

12 Jan
2

A) Clean and Jerk   – 15 minutes   B) Alt E2M x 5 rounds:   1) 3 Clean and Jerks + 15/12 Calories   2) 5 – 10 Strict Pull-Ups + 10 Box Jumps (24/20”)

10 Jan
1

This workout is dedicated to recognising the devastating impact on human and native lives from the recent and ongoing bushfires, and also the courage and perseverance of so many to help each other find a way through this disaster.   With many fake fu ... Continue Reading

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