*Please note that the gym is closed for the Easter weekend. Here is a workout you can do from home or in a park.
10 rounds for time of:
Run 100m
20 Alternating Lunges
Run 100m
15 Squats
*If you have a DB or KB, feel free to add weight to the lunges or squats.
*Please note that the gym is closed for the Easter weekend. Here is a workout you can do at home or in the park.
Ascend as far as possible in 15 minutes:
5 Push-ups
10 Sit-ups
20 Double-unders
*Add 5 push-ups, 10 sit-ups and 20 double unders per round. 5-10-20, 10-20-40, 15-30-60 etc.
A. Drop Snatch + Snatch Balance + Overhead Squat (1+2+3)
*Build in weight across 15-20 minutes discarding the drop snatch and then snatch balance as they become limiting.
B. AMRAP in 10 min.
60 Double-unders
5 Bar Muscle-ups
100 Thrusters for time/load.
*5 Burpees at the start of each minute.
*20 minute time cap.
Note: This workout is based off a hero workout called “Kalsu” where the load is prescribed at 135/95lbs. As a guide, I would recommend a load that you can do around 15 UB reps to make this a survivable experience! Chris.
Photo: Thanks to Tom_Bennet_Photo. Our kids class learning the traffic light system for nutrition.
For time:
25 Strict Pull-ups
25 Shoulder Press 45/30kg
75 Burpees
25 Shoulder Press
25 Strict Pull-ups
*C2B for advanced athletes.
Three cycles:
AMRAP in 4 min:
21 Deadlift
15 Front Squat
9 Power Cleans
*Rest 4 min.
*Weights: 40/30kg, 60/40kg, 70/50kg
A. Overhead Squat 2-2-2-2-2-2-2
*Pause in the bottom of the 1st rep for 2 seconds.
B. For time:
400m Deadball Carry 30/20kg
400m DB Carry (2x) 22.5/15kg
400m Plate Carry 20kg/15kg
Photo: Thanks to Grant Williams.
