7.00am – Pick a benchmark workout from the following list:
Fran
Jackie
Helen
Karen
8.00am
0.00-10.00
21-15-9 reps of:
Front Squat 80/50kg
10.00-17.00
EMOM – 7 Burpee Box Jump Overs 30/24″
20.00…
30-20-10
Row (Cal.)
Wall Ball 10/6kg
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WOD: Thursday
Timetable: 6:30am – 8am & 4:30pm-6pm. Sessions are both WOD & Open gym. I look forward to seeing you all. A. Seven sets: 5 cycles Man maker * * Push-up + Dumbbell Row left + Dumbbell row right + Deadlift + Muscle Clean + Strict Press *Go heavy aiming for unbroken sets. * Hold or increment load. B. EMOM x 12 minutes: Min 1. ‘X’ Strict pull-ups Min 2. ‘X’ Calories (any machine)