*Please note that we are on a reduced timetable this week.
EMOM x 20:
1. 10m Shuttle Run (max reps)
2. Rest
3. Row (max calories)
4. Rest
*Three point turn on shuttles.
Warm-up:
2 min row
then
Stretch/mobilize
Hips
Hamstrings
Calves
*Please note that we are on a reduced timetable this week.
A. Bench Press
3 x 5 @ 80%
*Max reps in set 3.
B. Three rounds for reps of:
1 min Push-ups
1 min Ball Slams
1 min Plank 45 seconds.
Warm-up:
2 min skip or row.
Inch worm into plank shoulder rotation.
Partner Push-up Ladder 1-1, 2-2, 3-3, etc.
*Please note that we are on a reduced timetable this week.
EMOM x 20:
1. 5 Hang Power Clean
2. 5 Shoulder to OH
*Use the same bar with the same weight for both movements.
*Start moderate and increase/decrease the weight by feel across the sets.
Warm-up:
2 min skip or row
then
2 rounds:
Bear Crawl
Duck Walk
Crab Walk
Then (with empty bar)
5 x strict press
5 x push press
5 x push jerk
5 x shrug
5 x high pull
5 x muscle clean
*Please note that we are on a reduced timetable this week.
A. Back Squat
3 x 5 @ 80%
Max reps in set 3 (no more than 10)
B. Five rounds for time of:
10 Front Squat 60/40kg
20 Lateral Jumps (over loaded barbell)
*10 min cut off.
Warm-up:
90 sec. skip
then
2 rounds:
Bear Crawl
Duck Walk
Crab Walk
then
Samson Stretch
Cossack Stretch
Inch Worm
7.00am
Partner Workout:
30-20-10 reps of:
Toes to Bar
Ball Slams
*one partner starts on the T2B and the other on the Ball Slams.
*Buy in and cash out with a 1.2km run
8.00am
Surprise!
A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip and reset on each rep.
B. AMRAP in 7 min of:
7 Sumo Deadlift
7 SDHP
7 KB Swings
24/16kg
*We have a change to our normal schedule next week, please check it out – here.
Three rounds of:
Run 800m
20 Hand Release Push-up
30 OH Lunges 20/15kg
*Rest 3 minutes between rounds.
*If you’re looking for some great momentos from Clash on the Coast, please check out Michael Coppola’s Facebook Page for some awesome photos – Clash on the Coast Photos.
A. Back Squat
3 x 5 @ 80%
B. Bench Press
3 x 5 @ 80%
C. Death by Burpees
