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...
A) Clean + Hang Clean + Power Clean + Hang Power Clean --------------------- then B) Front Squat 4 – 4 – 4 – 4 - 4 or C) AMRAP in 12 minutes: 4 Front Squats 8 Dips (or HSPU) 12 Calories [vc_gallery type="image_grid" images="24248" img_size="full" column_number="2" grayscale="no"...
A) EMOM x 10 3 Strict Presses B) For time: Buy in: 1000m Run then 40-30-20-10 Alt DB Snatches (20/15kg) 120-90-60-30 Double Unders ...
2 x 10 minute AMRAPs 12-10-8-6-4 reps of: A) 0 - 10:00 Calories Pushups KB Swings (24/16kg) V-Ups B) 15:00 - 25:00 Box Jumps (24/20”) C2B Pull-Ups Goblet Squats (24/16kg) Kick Sits - if you finish the sets of 4 go back to the 12s and continue until the 10...
5 rft: 25 Double Unders 12 Deadlifts (70/50kg) 5 Toes-to-Bar 25 Double Unders 9 Hang Power Cleans (70/50kg) 5 Toes-to-Bar 25 Double Unders 6 Push Jerks (70/50kg) 5 Toes-to-Bar Scaling: - AMRAP in 25 minutes - reduce weight to 60% of your Push Jerk 1RM [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
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