A)
“Isabel”
For time:
30 Snatches (61/43kg)
- minimum of 3 touch’n’go reps per set
B)
AMRAP in 12 minutes:
30 Situps
30 Pendlay Rows
60 Double Unders
...
2 x AMRAP in 8 minutes:
A)
2 Muscle-Ups
4 Pushups
8 Alt DB Snatches (1 x 20/15kg)
- sub 2 transitions or 4 Ring Rows (hard) for M-Ups
B)
2 HSPU
4 Toes-to-Bar
8 Wall Balls (9/6kg)
- add a deficit to the HSPU or go strict...
A)
E2M x 5 rounds
1 Clean
2 Hang Power Cleans
3 Front Squats
2 Hang Power Cleans
1 Clean
B)
Incrementing AMRAP in 8 minutes:
2-4-6-8-10 .. reps of
Deadlifts
C2B Pull-Ups (no butterfly)
Alternating V-Ups
...
A)
E90S
8-8-6-6-4-4-4-4
Push Jerks
B)
E90S x 8
8 Box Stepups
8 Dips
or
C)
E6M x 4 rounds
2 x
10 Push Jerks
10 Box Jumps (24/20”)
10 Box Dips
Then Row, Bike or Ski for metres
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A)
“Grace”
For time:
30 Clean and Jerks (61/43kg)
- minimum of 5 reps per set
B)
AMRAP in 12 minutes:
30 Wall Balls (9/6kg)
30 Box Jumps (24/20”. Step downs)
30 RKBS (24/16kg)
...
EMOM
- 4 rounds at each station
AMRAP in 40 seconds
1)
4 DB Snatches (1 x 20/15kg)
4 Alt OH Lunges
- complete all 8 reps with the left hand, then all 8 reps with the right hand, etc..
2)
4 Plank-ups
4 Plank Jacks
3)
Calories
4)
4 Box...
A)
E2M x 5 rounds
1 Press
2 Push Presses
3 Push Jerks
2 Push Presses
1 Press
- first round at 60% of Press 1RM
B)
Incrementing AMRAP in 8 minutes:
2-4-6-8-10 ..reps of
Hang Power Cleans
Lateral Burpees
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Class times:
5-5.45am
6.05-6.50am
7.10-7.55am (Legends only)
9.30-10.30am
3.45-4.35pm
4.55-5.45pm
6.05 - 6.55 pm
- Book in through the Mindbody app or website
A)
E90S
12-10-8-6-4-4-4-4
Front Squat
B)
E90S x 8
8 Deadlifts
8 Strict Pull-Ups
or
C)
E6m x 4 rounds
2 x
10 Deadlifts
10 Pull-Ups
10 Front Squats
Then Row, Bike or Ski for metres.
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