Two rounds:
Each effort for time:
Row 500m
20 Toes to bar
Run 560m
Rest 2 minutes
Echo 1250m
20 Toes to bar
Run 560m
Rest 2 minutes

Photo: End of a session catch ups are the best!!

Reminder: Olympic Weightlifting at 5:30pm.
Week 2 of 6 – Join Chris and Marie.

Every 30 seconds for 3 minutes (6 rounds)
Power Clean + Hang Squat Clean (light load)
Every 45 seconds for 4:30 minutes (6 rounds)
Power Clean + Hang Squat Clean (moderate load)
Every 90 seconds for 7minutes
1 Clean (Any style) (Work to a heavy for the day)

B. Flight simulator
Ascend as far as possible in 10 minutes:
10-20-30-40-50…. Unbroken Double-unders
Compare to last time here

Optional:
Core work
2 Rounds:
Hollow Hold x 30 seconds
Strict Leg raise x 10
Glute bridge x 10

Five rounds for time:
50m Deadball carry *
10 Burpees
20 Kettlebell Swings 24/16kg
10 Burpees
Rest 30 seconds

*Go heavy but unbroken on the first round, then hold weight.

Photo: Happy 17th birthday to Jesse. We are so proud of the man you are becoming.

A. Front Squat Progression
Week 3 of 6
6 x 4 reps (pause on 1st & 4th rep) *
* Increase load from last week. 85-90% of 5RM

B. AMRAP in 10 minutes:
15 Strict Sit-ups
30 Lunges 20/15kg (plate held anyhow)
30 Double-unders

A. 20 minutes:
1 Strict Press + 2 Push Press + 3 Push Jerk
*Drop movements away as they become limiting.
Record heaviest weight for each set.

B. Three x 400m Row or equivalent machine (1:1 work:rest)
*Record fastest & slowest. Aim for minimum spread between all efforts

Partner workout
AMRAP in 20 minutes:
30 Overhead Squats (Weight 1)
360m Run
30 Front Squats (Weight 1)
360m Run

Increment in weight each round.
40/30kg-50/37.5kg-60/45kg, etc.
*Reps to be completed in sets of 5.

A. Death by Strict Pull-ups
Complete 1 pull-up on 1st minute, rest the remainder. Complete 2 pull-ups on 2nd minute, rest the remainder. Continue until failure. Repeat format to keep working for 10 minutes. B. Five rounds for load:
5 man makers

1 man maker = push-up + row (left & right) + deadlift + hang muscle clean + strict press.

Photo: It was awesome to have Chris out of coaching retirement taking our Olympic weightlifting class. Day 1 and already huge improvements in movement quality. Join us on Thursday 5:30pm.

Reminder – Our 6 week Weightlifting program kicks off today at 5:30pm.
This is a dedicated session to improving technique for the Snatch & Clean & Jerk.
If you are looking to make great improvements be sure to book in – numbers are limited.

Every 4 minutes for 5 rounds:
For time:
10 Burpee Box Jump overs 24"/20"
50m Farmers carry 2 x 32kg/24kg
50 Double-unders

27-21-15-9 reps for time:
Hang Power Cleans 50/35kg
Toes to bar