A) 3 Supersets 10 Deadlifts 7 Box Jumps - complete the sets with a partner, alternating reps on the barbell, lowering the bar to the ground each time, then alternating Box Jumps. B) AMRAP in 5 minutes 5 Pushups (^2" deficit) 5 Situps (^Toes-to-Bar) Mark O ...
7am class only today. Choose from A) "Wood" or B) "Abbate". Perform the workout solo or with a partner. A) “Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest - compare to 18/04/15 - Partner WOD. One partner works while the other rests. 200m relay run, then...
Australia Day public holiday on Tuesday - 7am class only. Two Hero workouts to choose from - "Wood" and "Abbate". Either workout can be performed solo or as a Partner WOD. Monday 3 x EMOM for 8 minutes A) 4 Strict Presses @ 70-80% of 1RM B) 6 Front Rack Lunges (alternating) @ 50-60%...
Australia Day public holiday on Tuesday - 7am class only. ...
6am, 8am "DT" 5 rft: 12 Deadlifts (70/47.5kg) 9 Hang Power Cleans (70/47.5kg) 6 Push Jerks (70/47.5kg) if you have gone sub 12:30 as Rx'd before you can go Heavy "DT" 7am Barbell Free 4 rounds for time: 21 Box Jumps (24/20") 18 Wall Ball (9/6kg) 15 Alt KB Power Clean (24/16kg) 12 KB Shoulder-to-Overhead (6LH, 6RH....
A) AMRAP in 6 minutes: 20 Double Unders (^30) 10 Second Tuck Support on the rings (^5 Strict Ring Dips) B) AMRAP in 6 minutes: 15 Alt DB G2OH (20/15kg) (^Alt KB Power Snatch 24/16kg) 10 Cal Row Then choose from one of the following options: C) Bench Press 1RM D) Max Effort KB Swing - Choose your own...
A) Power Clean 10-8-6-4-2-2-2 B) Front Squats 4-4-4-4 - no racks ...
4 x 4 minute AMRAPs, resting 1 minute between rounds. AMRAP 1: 3 Jerks (62.5/45kg) 6 Pull-Ups Round 2: 3 Strict HSPU 6 Deadlifts Round 3: 3 Jerks 6 Deadlifts Round 4: 3 Strict HSPU 6 Pull-Ups - continue the following AMRAP from the corresponding rep of the previous AMRAP. - e.g. If at the end of AMRAP 1...
For time: 800m Row 5 Rope Climbs 80 Double Unders 50 Toes-to-Bar 50 Pushups 80 Double Unders 5 Rope Climbs 800m Run Kathryn ...
On Saturday, Feb 6 we are hosting the Qld Masters League State Throwdown. With approximately 140 registered athletes this is going to be a very busy day and there will be no regular classes. We anticipate the event will run from 7am to 3pm and if...
Notifications
