Farwell to Lukey- Wishing you the best of luck as you start your next life adventure with the Army.

Both 7am & 8am are on tomorrow.
We are having a technical issue with Mindbody not allowing me to open the class. It definitely is on. Please text Marie if you wish to change to 8am.

Increment as far as possible in 20 minutes:
4-8-12-16-20 Push-ups
20-40-60-80-100 Double Unders,
then,
1-2-3-4-5 Wall Walks
75m-150m-225m-300m-375m Row,
then,
5m-10m-15m-20m-25m Handstand Walk
150m-300m-450m-600m-750m Bike

(Complete 4 Push-ups, 20 Double-unders, then 8 Push-ups, 40 DU, etc)

A. Bench Press
4 x 12-15 reps

B. Five cycles of Dumbbell Complex:
Push-up>Single arm row (left +right)>Muscle Clean>Strict Press
*Perform max rounds, incrementing the push-up by 1 rep on each round.

Check out this video – 15 years of training. So awesome!!!

A. Clean (Power or Squat)
EMOM x 4 minutes:
1 every 20 seconds (maintain light load)
Rest 1 minute
EMOM x 4 minutes:
1 every 30 seconds (maintain moderate load)
Rest 1 minute
EMOM x 10 minutes:
1 every 60 seconds (build in load)


B. In teams of three
As many calories as possible in 8 minutes:
75 Strokes on Bike
20 Air Squats
Rest
*Rotate in order.

A. Overhead Squats
4 x 10 @ 50% 1RM +

B. AMRAP in 8 minutes:
10 Alternating Dumbbell Hang Squat Snatch *
30 sec Plank
*Choose your own load.
*Power Snatch + Overhead Squat is allowed.

A. Pull-up 3-3-3-3-3-3-3

B. In 4 minutes:
Row 1000/900m
then, immediately into
Death by parallette facing burpees.
*Choose from 5, 3 or 1 reps as you starting point.

Each for time:
Every 3minutes, for 10 rounds:
2 Power Cleans + 2 Front Squats+ 2 Jerks
Toes to Bar
Double-unders

*This is a carry over from last Monday’s WOD where we performed these movements as an EMOM – Results here
*Use the same standards as last week with the goal of completing each block of work as quickly as possible.

30 minutes, in teams of four, complete AMRAP:
Row 200m
Run 180m
Overhead Squats x 20 20/15kg

*Scored by total meters rowed.

CrossFit – “The Foundation Is Nutrition”
Starting CrossFit back in 2009 we thought we ate well – until we realised we didn’t!! Always look to be better- Educate yourself, embracing learning and self development is all part of the journey.
Here is a CrossFit Nutritional link – 5minute worth investing.
https://www.youtube-nocookie.com/embed/WcL86Lv_jsQ

50-40-30-20-10 reps for time of:
Wall Ball 9/6kg
Kettlebell Swings 24/16kg

Photo: Deb. It is amazing being apart of Deb’s health and fitness journey. At 60 years young it is awesome to be witnessing Deb continually improving in all aspects of life.

Reminder: Lukey’s Farewell get together tonight from 6:30pm. Check Facebook members for details. We hope to see you there!!

A. Deadlift
2-2-2-2-2-2-2

B. 5 x 7 cycles:
Strict Dumbbell Complex *
*Complex:
Push-up
Single arm row (Left & Right)
Muscle Clean
Strict Press

*Aim to increment weight each round.

A. Overhead Squat 1RM
*This will be the start of our OHS Progression. Come in to establish your baseline for comparison after the progression.


B. Ten minute AMRAP:
10 Burpee Pull-ups
30 Overhead lunge 20/15kg Plate