Members note: the class times on Friday are 8 - 9am and 9.20 - 10.20am due to the public holiday. Wednesday, 12/08/20 A) 7 rft: 100m Sprint 15 Pendlay Rows (30/20kg) 50 Double Unders 15 Bicycles (L+R=1) - rest 2 minutes between rounds or B) "Kelly" (solo or partner) 5...
E90S x 5 A) 7 Push Presses B) 15/12 Calories then AMRAP Pushups C) 20 KB Swings or 7 Back Squats ...
A) “Fran” For time: 21 – 15 – 9 Thrusters (43/30kg) Pull-Ups or B) “Heavy Fran” For time: 15 – 12 – 9 Thrusters (61/43kg) Strict Pull-Ups (20/15kg) then C) Deadlift 8-6-5-5-5-5 ...
With a 10 minute time cap for each: A) 10 rft: 2 Man Makers (2 x 15/10kg) 30 Double Unders B) 60/50 Calories then 10 x 5 Toes-to-Bar 5 SDHP (45/30kg) ...
A) Hang Power Clean - 10 minutes to find your 3 RM B) 10 to 1 for time: Hang Power Cleans Push Presses Box Stepups (24/20”) Level – M / F 1 – 20,BW / 15,BW 2 – 30,10 / 20,5 3 – 45,15 / 30,10 4 – 60,20 /...
A) E45S x 15 1 Snatch Then B) OHS or Front Squat 8 – 8 – 8 - 8 or C) AMRAP in 12 minutes: 12 Wall Balls (9/6kg) 6 Strict Dips or HSPU 6 Strict Pull-Ups ...
7 rounds, each for time: 100m Sprint 15 KB Swings (24/16kg) 50 Double Unders 15 Toes-to-Bar - rest 2 minutes between rounds ...
E90S x 5 A) 7 Bench Presses B) 15/12 Calories then AMRAP Alt DB Snatches (20/15kg) C) 200m Run or 7 Split Squats per leg ...
A) Thruster 10 RM then AMRAP in 20 minutes: B) “Cindy” 5 Pull-Ups 10 Pushups 15 Squats or C) “Artie” 5 Pull-Ups 10 Pushups 15 Squats 5 Pull-Ups 10 Thrusters (45/30kg) ...
2 x EMOM for 5 minutes at each station: A) 10 Pushups B) 12/10 Calories C) 5 Deadlifts ...
