A) AMRAP in 14 minutes: 5 Squat Cleans (@60% of Front Squat 3RM) 5 Lateral Burpees 100m Run B) E2M x 7 1 Press 2 Push Presses 3 Push Jerks 2 Push Presses 1 Press - first lift at 50% of Press 1RM - increasing weight across the sets if successful...
AMRAP in 25 minutes: 5 Deadlifts 10 Toes-to-Bar 15 HSPU 30 Double Unders 5 Deadlifts 10 Pull-Ups 15 KB SDHP 30 Double Unders ...
For time: 25 – 20 – 15 – 10 - 5 DB Front Squats Hand Release Pushups Box Jumps (24/20”) ...
A) Weightlifting or B) E5M x 7 20 RKB Swings 20 Situps 4 TGU AMRAP Cals until 3:30 ...
Choose two from the following: E2M x 7 A) 5 Weighted Pull-Ups 30 - 60 Double Unders B) 5 Bench Presses 10 – 20 Wall Balls (9/6kg) C) 250/200m Row or Run ...
A) Front Squat 3 RM B) Back Squat 3 RM C) EMOM x 10 5 HSPU Or Muscle-Ups (a conditioning option will be on the board) ...
Labour Day public holiday. Class times: 6am 7.10am 8.30am A) 0 – 10:00 3 rft: 20 Toes-to-Bar 20 Alt DB Snatches B) 10:00 – 20:00 400m Farmer Carry Then AMRAP 40 Box Stepovers (24/20”) 40 Pushups C) 25:00 – 35:00 E2M x 5 15 Thrusters 10 Ring Rows 5 Burpess (1’) The thruster. There are few movements...
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