Five supersets of:
Dumbbell Bench Press 12-15 reps *
Ring Row (aim 10-15 reps)*
Rest between rounds.
*Bench Press: Work towards 15reps on first round and maintain weight.
*Ring Rows: Select a range allowing for 15 reps on the first round, then maintain standard.
Score: Weight & reps for each movement.
Photo: Tiara. This lady has been ramping up her training and the results are showing it. Great efforts Tiara!!!
A. Back Squats (3-3-3) (Cycle 4, Week 2)
1RM + 15kg
70% x 3
80% x 3
90% x 3+
B. Partner workout
For time:
10-15-20-25-20-15-10 reps of:
Dumbbell Thrusters
*Each member completes 10 Thrusters, then 15 thrusters, etc.
* Choose a weight that allows for mostly unbroken efforts.
Ten rounds for load and time:
Run 180m
5 Hang Power Cleans (*Choose your own load)
*Go as heavy as you can for five linked reps and maintain across all rounds.
*20 minute time cap (strict).
*Load is the priority/time will split athletes using the same load.
EMOM x 28 minutes:
Min 1. ‘X’ Gymnastic Pull *
Min 2. ‘X’ Deadball over shoulder *
Min 3. 20/16cal Row
Min 4. Rest
* DBOS – Choose your weight and reps (approx. 40 seconds of work on first round) Maintain repetitions across all rounds.
* Choose a repeatable pull movement (strict, kip, C2B, Muscle-ups) and maintain repetitions across all rounds.
Photo: A shout out to Chrissie who has been working so hard on improving her Squats. So great to see everything coming together. Awesome work Chrissie!!
Two rounds for time:
30 Overhead Lunge (15 per side) 1 x 22.5/15kg
Run 360m
30 Goblet Squats 1 x 22.5/15kg
Run 360m
30 Push Press (15 per side) 1 x 22.5/15kg
Run 360m
30 minute time cap.
Photo: Chloe. Thanks to Ben Watson for the photo.
Three minute AMRAP of:
2 Bar Muscle-ups
4 Strict Handstand Push-ups
6 Dumbbell Snatch *
Complete for 5 cycles.
Rest 1 minute between cycles.
*Choose your own weight for DB Snatch
Scoring: Continue count through out. Ie. 3 rounds + 2 HSPU, rest 1 minute. Commence next cycle with 2 HSPU, 6 DB Snatch.
Record total repetitions completed- (12 reps per round)
Pick one passion or poison from the list below.
For time:
2.5km Ski Erg, or
5km Run, or
5km Row, or
10km Bike
*Note: Athletes with injuries will have first option.
A. Back Squat (5-5-5) (Cycle 4, week 1)*
Calculate % below off 90% of 1RM + 15kg
65% x 5
75% x 5
85% x 5+
B. AMRAP in 10 minutes of
10 Pistols
10 Chest to bar Pull-ups
30 Double-unders
*Suitable scaling will be available as always.
Photo: It sure is getting hot so be sure to stay hydrated. Try these home made electrolytes
A. EMOM x 10 minutes
‘X’ Handstand Walk or
‘X’ Handstand Hold
*Choose your own meters or seconds for hold.
B. 7-10 sets for load:
2 Push Press
1 Push Jerk
1 Split Jerk
*Aim to increment across sets to a maximal load for the day.
A. Snatch EMOM x 4min
1 every 20 seconds (maintain light load)
Rest 1 minute
Snatch EMOM x 4min
1 every 30 seconds (maintain medium load)
Rest 1 minute
Snatch EMOM x 7min
1 every 60 seconds (work to a heavy- Increase across)
B. Partner barbell cycling:
For time:
5-5-4-4-3-3-2-2-1-1 reps of:
Touch and go Power snatch
*YGIG format. 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).
Photo: Congratulations to Torah- turning 17 and getting her P’s the same day. A day to remember!!!