A. Six rounds for time of:
EMOM x 10 minutes
3-5 Strict Pull-ups
*Maintain reps across all rounds
*Add weight as necessary and maintain.
Photo: Barb- one of the best smiles I know 😀
A. Clean & Jerk x EMOM x 4 mins
1 every 20 seconds (maintain light load)
Rest 1 minute
Clean & Jerk x EMOM x 4 mins
1 every 30 seconds (maintain medium load)
Rest 1 minute
Clean & Jerk x EMOM x 7 mins
1 every 60 seconds (Increase in weight)
B. Partner barbell cycling:
For time:5-5-4-4-3-3-2-2-1-1 reps of:
Touch and go Power Clean
*YGIG format. Both partners to complete all work (I.e 30 reps each). Partner 1, 5reps, partner 2, 5reps, partner 1, 5 reps, partner 2, 5 reps, then 4’s, etc. *Choose the heaviest load that allows you to move through smooth touch and go repetitions on all sets, with minimal rest (swap as soon as your partner has completed their reps).
A. 10 minute AMRAP:
Turkish Get-up (1 per side) 22.5/15kg
B. Back Squat (Cycle 4, week 4- Deload)
40% x 5
50% x 5
60% x 5
Photo: Dob – Courtesy of Grant Williams.
Five rounds, each for time:
15 Ring Dips *
10 Box Jump Overs 24″/20″
*Rest between rounds.
Box or bar dips. Choose reps that can be completed in 3 sets.
Additional scale to Push-ups.
*Score: Fastest and slowest round= Total work time.
Photo: Torah. Another awesome photo courtesy of Grant Williams.
A. Increment for 7-10 sets
B. Partner workout
AMRAP in 10 minutes:
21-15-9 reps of:
*Reps to be shared anyhow between partners.
*Aim to beat Chris’s result from Saturday (Solo) 2 Frans + 3 Thrusters.
Jesse completed 1 round + 9/15 Thrusters @20kg.
Our BIG ASS FUNDRAISER!!
7am – Team Challenge
Expect multiple workouts and some fun with the crew.
8am- BREAKFAST & ENTERTAINMENT (Chris)
Chris will complete 10minute AMRAP of “FRAN” (You read that right!!)
The hardest workout as many times through in 10 minutes.
Chris’s best effort to date is 2:18, we are anticipating he will get through a couple of rounds at least.
We are asking for donations for breaky and support for Chris.
Any donations will be put directly towards the purchase of the BIG ASS FAN for the Gym.
Suggestions- one off donation.
An amount per repetition completed (90 Reps in single effort of Fran).
We all WIN!!!
A. Back Squat (5-3-1) (Cycle 4: Week 3)
The following percentages are based off 90% of 1RM + 15kg.
75% x 5
85% x 3
95% x 1+
B. 10 minute incrementing ladder
2x Front rack lunge 40/30kg (1 per side)
1 x Strict Pull-up
*Increment reps each round. 4-2, 6-3, 8-4, 10-5 etc.
A. Push Press 5-5-5-5-5-5
B. Three Rounds for time:
50 Russian Kettlebell Swings 24/16kg
EMOM x 30 minutes:
Min 1. Row
Min 2. Wallball 9/6kg
Min 3. Sit-ups
*Base repetitions on round 1 @ 80-90% effort for 30 seconds, then maintain across all subsequent rounds.
Photo: Elyse. Thanks to Grant Williams for capturing the day with his awesome photography.