7 Rounds of :
Pause Front Squat + Front Squat 1+2 reps (Climbing in weight)
Dumbbell Shoulder Press 8-10 reps (hold weight)
*Complete 1 x Pause Front Squat then 2 x Front Squats, super set with dumbbell shoulder press.
* Rest as necessary between rounds.
In 35 minutes:
Run big loop, then in remaining time:
AMRAP of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Part A. Snatch Technique
Hang Muscle Snatch
Hang Power Snatch
Hang Squat Snatch
Part B.
50-35-20 reps for time of:
Overhead Squats 20/15kg
*Rest 1 minute between sets.
*10 minute cut-off
Photo: Cam – one of our FIFO members. A well rounded athlete but one of the most humble people you will ever meet. To top it off an all round awesome guy. It is always great having you in the box!!!
AMRAP in 20 minutes of:
Run 200m
12 Pull-ups
24 Kettlebell Swings 24/16kg
Photo: We are happy to welcome Leigh to our community. Full of energy and positivity and responsive to coaching – you are doing everything right. We look forward to sharing your progress.
For time:
20 Front Squats 80/55kg
150 Double-unders
40 Ball Slam 20/12kg
20 Front Squats
40 Ball Slam 20/12kg
150 Double-unders
20 Front Squats
*Front squats are from the ground – as a guide, have the ability to do the 1st set in 2 efforts eg. 12/8.
Five sets for load:
1 Shoulder Press +
3 Push Press +
5 Push Jerk
*Performed as a continuous set of 9 repetitions.
*Aim to increase weight on each set.
Optional finisher: Death by Burpees
*Complete 1 rep on the 1st minute, rest out remainder of the minute. Complete 2 reps on the 2nd minute, rest out remainder of the minute. Continue with format until you can no longer achieved the required number of repetitions within the minute.
*Advanced athletes start at higher repetitions.
Photo: I often say “age is just a number”. Deb is a great example of this… constantly improving and like fine wine getting better with age.
Want to be better? Be consistent and work hard. Don’t look for short cuts because there aren’t any. Nothing beats the feeling of satisfaction from achieving something you have worked hard for.
Four x 3 minute rounds:
15 dumbbell squat (2 x 22.5/15kg)
12 pull-ups
Max. rep 20″ box step over 20″ (1 x 22.5/15kg)
Rest 3 minutes.
For time:
40 Toes to Bar
30 Burpees
20 DB Push Press 22.5/15kg
3 min. Plank
20 DB Push Press
30 Burpees
40 Toes to Bar