October 2012

Healthy Habits - Day 1! A) Back Squat / Bar Muscle-Ups (Sub 2x Strict Pullups) 5 / 5 (x5) OR B) 5 Rounds for time of: 3 Bar Muscle Ups / 6 Strict Pull Ups 10 Kettlebell Squats (2x24kg / 2x16kg) 400m Run As trainers we get to see many varieties of squat. This is...

A) "Glen" (Bring your rope climbing socks!) 30 Clean and Jerk (60/40kg - "Grace") 1.6km Run 10 Rope Climbs 1.6km Run 100 Burpees OR B) 1 km Run 50 Situps 800m Run 50 KB Swings 24/16kg 400m Run 50 Double Unders httpv://www.youtube.com/watch?v=zPIsf-QG8ZE...

AMRAP in 20 minutes: 7 Push Press (50/30kg) 11 Front Squats (50/30kg) 200m Run I realise most of you probably still remember how to do these from the last time I posted this clip, but we've had a few new members lately so they need to get them sorted...

Rotating EMOM for 21 minutes (7 minutes per station): Station 1 5 Deadlift at 80% of 5 RM 5 Dips Station 2 5 Toes-to-Bar 5 Box Jumps (30/24") Station 3 40 second Row for max total accumulated distance httpv://www.youtube.com/watch?v=6JgGPWoYXqk...

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