Reminder that next Saturday, Feb 6 we will be hosting the Masters League State Throwdown so there will be no regular classes.
6am, 8am
AMRAP Thrusters in 20 minutes:
- Odd minutes
20 Double Unders
Max Effort Thrusters (62.5/45kg)
- Even minutes
5 Burpees
10 Russian KB Swings (24/16kg)
Each rep not completed in...
In teams of 3
A)
AMRAP in 8 minutes:
Row for metres
- Change at 250m, 500m, 750m etc.
B)
AMRAP in 8 minutes:
Farmer Carry and Deadball Ground-to-Shoulder (DdB G2S) - subs will be available
- Change every 20 m (2 x 10m shuttles) on the Farmer Carry - score = shuttles x...
Strict "Nicole"
AMRAP in 20 minutes
400m Run
Strict Pull-Ups
– If you are unable to do more than 5 consecutive Strict Pull-Ups round out 10 reps per round with Kipping Pull-Ups.
– If you do not have bodyweight Strict Pull-Ups choose a scaling option that allows you to do...
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%...
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...
