Workout Of The Day

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 ...

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