A. 5RM Front Squat

B. Partner workout
10-9-8-7-6-5-4-3-2-1 reps for load:
Hang Power Cleans *
10 Air Squats
*Choose weight that allows for unbroken sets.
Must complete 10 squats between efforts.
Both partners complete all 55 repetitions.
10 minute cap

Come and join Marie for OPEN GYM 8am – 9:30am

Join Chloe at 7am or 8am. Please ensure you have booked in through Mindbody – Thank you.

For time:
2-4-6-8-10
Push Jerk 50/35kg
Pull-ups
Rest 2 minutes
10-8-6-4-2
Push Jerk
Pull-ups

Advanced athletes: 60/40kg, Chest to bar pull-ups

A. Deadlift 3 X 5

B. Four rounds for time:
25 Goblet squats 22.5/15kg *
15 Toes to bar

*Advanced athletes increase load.

Photo: Tilly displaying shear determination. Thank you @GrantWilliamsPhoto

Three rounds for time:
20 Burpees (Jump & Touch)
15 Hang Power Cleans 60/40kg
90 Double-unders

A. Strength Progression
Bench Press 3 x 5
Superset with ‘X’ Strict Pull-ups

B. Five rounds for load of:
5 Man makers
Man makers= Push-ups + Row (per side) + Deadlift + Muscle Clean + Strict Press
*Increase/hold load as necessary. Aim for heaviest load on each cycle.

“FIGHT GONE BAD”
3 Rounds for total reps (17 minutes):
1 minute wall ball 9/6kg
1 minute Sumo Deadlift High Pull 35/25kg
1 minute Box Jumps 20″ (jump up/step down)
1 minute Push Press 35/25kg
1 minute Row (cal)
1 minute Rest

A. Strength Progression Week 6
Front Squats 3 x 5

B. Eight rounds (1:1 work: rest)
200m
*20 minute cap.
Run 200m, rest for the same time & repeat.
Record fastest and slowest efforts + total run time.

Photo: AI Chris. I love his support team 😀 Thank you @GrantWilliamsPhoto

In teams of 3
For time:
50 cal Row
10 x 25m Deadball Carry 45/35kg
then,
50 cal Echo
40 Deadball overshoulder 45/35kg
then,
50 x 15m Shuttle Runs
40 x Wall Walks

*1 person on row/1 on Deadball carry/1 Rest. All cals/reps must be completed before moving onto next section.