Overhead Squats 3-3-3
Front Squat 3-3-3
Back Squat 3-3-3
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@buttermeup_organics – Penny
A. Two round for time:
Echo 1500m/Row 750m
Run 860m
Row 750m/Echo 1500m
B. Optional:
3 sets x Max rep push-ups
Rest 2 minutes between sets
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Indoor and Outdoor plants – Gretchel & Luke
Three round for time:
100m Farmers Carry 2×24/16kg
10 Bar Muscle-ups
15 Dumbbell Snatch (Left) 22.5/15kg
15 Dumbbell Snatch (Right) 22.5/15kg
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@bsweetboxes_sunshinecoast – Chantal
Join Marie at 7am or 8am – please book in via Mindbody.
30 Rounds for time:
2 Strict Pull-ups
3 Deadlifts 100/70kg
4 Burpees
OPEN GYM:
Let’s learn some Party tricks- Join us for PLAY TIME!!!
Four rounds for time:
10 Deadball over shoulder 45/35kg
15 Toes to bar
20 Wall ball
Run 360m
Photo: Time to start thinking about our favourite Christmas workout. Lock in next Friday – 19th December (All sessions)
A. 30-20-10-5 reps for load of:
Shoulder to Overhead
Compare to last time here
B. Optional- Aerobic conditioning:
Run 2km
A. Core work 5-8 minutes
Two rounds:
1. Deadbug 40 seconds (2 x 10 sec per side)
2. Glute bridge/marches (40 seconds)
3. Hollow hold/rocks (40 seconds)
4. Side plank (20sec per side)
5. Hanging activation/or Beat swing (2 x 3-5 reps)
B. “HELEN” Benchmark workout
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups
Compare to last time here
Photo: Our Christmas timetable. Please book in via Mindbody.
Christmas celebrations: Thank you to everyone that joined us throughout the day for our Family Fun Day.
We hope you all had as much fun as I did 😀
A. 15 minutes:
Muscle Clean + Hang Power Clean + Hang Squat Clean
B. EMOM x 10 minutes:
Run 50m
1 Clean *
*Any style
Note: Part B is a continuation of last weeks format with Snatch. We saw a huge amount of PBs. Let’s have some fun and see what we can achieve.
Both 7am & 8am sessions are on. Please assist us in spreading numbers between the two sessions.
We ask that everyone books in via mindbody.
It is our FAMILY FUN Christmas Party Day:
10-11am Column Aqua Fun Park – Book your tickets here
3-5pm Bare Foot Bowls at Club Kawana $10 pay on the day
Gym Party following – 5pm till late. Pizza, Karaoke & the best company.
Bring the family and join us for a day/night of fun!!!
Partner workout:
For time:
Run 560m (together)
100 Deadball over shoulder/ Dead hang
Run 560m (together)
10 x 50m Farmers carry 2x32kg/24kg / Front Support
Run 560m (together)
*One person completing reps, the other maintaining static hold. Share reps anyhow.