A) 1. For time: 6 x 15 Power Cleans (45/30kg) 15 Wall Balls (9/6kg) 2. Then AMRAP Strict Pull-Ups until 12:00 B) Bench Press E2M x 8 Sets 1 – 2 7 @ 60% Sets 3 – 4 5 @ 70% Sets 5 – 8 3 @ 80% [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
Weightlifting or Conditioning E5M x 7 rounds 20/16 Calories 10 Devils Presses (2 x 15/10kg) 10 DB Box Stepovers (24/20”. 2 x DBs) ...
A) E2M x 6 10 Deadlifts 10 Strict HSPU B) 2 x 8 minute AMRAPs 40 Double Unders 10 Toes-to-Bar - rest 2 minutes 40 Double Unders 10 Chest-to-Bar (^5 Bar Muscle-Ups) ...
With a 15 minute time cap for each: A) 4 rounds for time: 500/425m Row 15 Overhead Squats (52.5/35kg) B) 4 rounds for time: 400m Run 15 DB Hang Clean and Jerks (2 x 20/15kg) [vc_gallery type="image_grid" images="30778" img_size="full" column_number="2"...
For time: 1000m Run buy in 8 rounds of 15 Wall Balls (9/6kg) 10 Box Jumps (30/24”) 5 Power Snatches (62.5/45kg) 1000m Run cash out ...
Weightlifting or Conditioning 2 x AMRAP in 12 minutes: A) “Rahoi” 12 Box Jumps (24/20”) 6 Thrusters (45/30kg) 6 Bar-facing Burpees B) 7 Front Squats (2 x 20/15kg) 5 Devils Presses (2 x 20/15kg) 3 Bar Muscle-Ups Then C) AMRAP in 5 minutes: Pushups [vc_gallery type="image_grid"...
A) E2M x 6 8 Deadlifts 8 Strict HSPU B) AMRAP in 18 minutes: 100 Double Unders 50 DB Snatches (20/15kg) 25 Toes-to-Bar ...
A) E2M x 8 Sets 1 – 4 7 Push Presses @0:00 5 Push Presses @0:40 Sets 5 – 6 5 Push Presses @0:00 3 Push Presses @0:40 Sets 7 – 8 3 Push Presses @0:00 1 Push Press @0:40 B) Back Squat E3M x 5 3 @ 70% 2 @ 80% 1 @...
Public holiday class times: 6am 7.10am 8.30am A) 4 rounds for time: 400m Run 20 Pull-Ups 200m Run 15 Burpee Box Jumpovers (24/20”) B) 3 rounds not for time: 20 Band Pull-Aparts 1 Minute Hollow Hold ...
Reminder to members that the class times for the public holiday on Monday are: 6:00am 7.10am 8.30am Please remember to book into the classes through the Mindbody app. ...
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