3 rft: 5 Clusters 5 Burpee Box Jumps (24/20”) 5 Clusters 10 Burpees 5 Clusters 15 Box Jumps (24/20”) Round 1 @ 40/25kg (^50/35kg) - Rest 1 minute Round 2 @ 50/35kg (^65/45) - Rest 2 minutes Round 3 @ 60/45kg (^80/57.5kg) [vc_gallery...
2 x AMRAP in 12 minutes: A) 400m Run 12 Power Snatches (70/50kg. sub 36 Alt DB Snatches) B) 400m Row 20 Situps 20 Bicycles (L+R = 1) _____________ or C) Snatch 5 x 3 @ 60% 3 x 3 @ 70% 8 x 1 @ 80%+ [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
Choose two of the following three options. A) Back Squat 4RM B) Bench Press 4 RM C) 10 rft: 3 Strict HSPU (or Strict Press 50/35kg) 6 V-Sit Ankle Taps 12 Double Unders - 10 minute time cap ...
2 rft: 25 Power Cleans (62.5/45kg) 25 Ring Pushups 25 Front Squats 25 Pull-Ups 25 Push Jerks 25 Toes-to-Bar (credit: Speal Programming) Jason finishes up a very tough workout with the support of a few buddies when he felt like he had nothing left towards the...
If you can we'd love you to save the date - Saturday, November 14 from 5pm - for our end-of-year bash at the Norman Hotel. We're still finalising arrangements so there will be more details to follow in the...
A) 0 – 8:00 AMRAP 100m Suitcase Carry (1 x 24/16kg) 10 Weighted Stepups (24/16kg) B) 10:00 - 20:00 E2M x 5 16 KB Front Rack Lunges (1 x 24/16kg) 8 Ring Rows C) 20:00 - 28:00 Row for metres - recovery row or go for gold [vc_row css_animation=""...
E4M x 6 rounds 5 Deadlifts @ 60-70% 50 Double Unders 3 Deadlifts 15/12 Calories (sub 1.5 laps of the carpark or 15 Burpees) 1 Deadlift 10 Dips - option to add weight to each set of deadlifts [vc_gallery...
A) Power Clean + Push Jerk 3RM B) "Grelen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups 10 Clean and Jerks (62.5/45kg) ...
Choose two of the three options. The goal is to go heavier than last week on the lifts. A) Bench Press 8-8-6-6-4-4-4 B) Back Squat 8-8-6-6-4-4-4 C) AMRAP in 15 minutes: 200m Run 20 Hang Power Snatches (40/25kg) 20 Pushups [vc_gallery type="image_grid" images="24274"...
“Killer Karen” Alternating REMOM - Goal: 150 Wall Balls (9/6kg) for time - Scale back to 120 or 90 reps - Conditions: Wall Balls are performed every second minute but the number is limited to the number of reps performed in the...
