For maximum repetitions complete:
5 minutes: Pull-ups
4 minutes: Hand Release Push-ups
3 minutes: Hang Power Cleans 50/35kg
2 minutes: Push Press 50/35kg
1 minute: Double-unders
Photo: Brad P- One of the best men you could ever meet. We are lucky to have him as part of our crew.
Part A.
Front Squats 10-10-10-10
*Bar to be taken from the ground.
*Maintain a tight spread between lightest and heaviest loads.
Part B.
Partner workout:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadball over the shoulder
*Each partner will have their own deadball.
*Alternate between work and rest.
10 Rounds for time of:
Run 100m
7-10 Toes to Bar
Run 100m
12 Kettlebell Swings 24/16kg
Rest 30 seconds.
*Each athlete will be assigned a pull-up bar (one athlete to the left/right of the double bar). Only one athlete will use the bar at a time.
*Half of the athletes will start on the the Toes to Bar round, other half on the kettlebell.
Photo: Back to inside training and loving it!!! Not the best photo but great vibes all around. It was great to have a full house for our 5:30pm session.
We are excited to announce that as of 12pm tomorrow Queensland will enter Stage 2 of easing of Covid 19 restrictions- allowing us to operate inside the gym.
The pm sessions will operate inside the box.
At this stage we will maintain our booking system with maximum of 9 participants. We are comfortable to be able to program with distancing, etc in place for 9 and will adjust this number over the coming weeks if we feel we are able to safely operate within guidelines and logistics of athletes and equipment.
Please note- All Covid rules will continue to apply:
– Apply hand sanitizer or washing hands upon arrival.
– Do not share equipment (with out wiping down between)
– Maintain safe distancing of at least 1.5m
– Sanitize all equipment after use.
See you in the box!!!
Workout:
Five rounds for time of:
10 Burpees (lateral jump over the barbell)
15 Thrusters 40/30kg
50 Double-unders
Photo: One step closer to the good old days.
For maximum repetition/calories:
4 Minutes: Max cal air bike
Rest 2 minutes
4 Minutes: Max Overhead Squat 20/15kg
Rest 2 minutes
4 Minutes: Max Strict Pull-ups
Rest 2 minutes
4 Minutes: Max Alternating Dumbbell Snatch
Rest 2 minutes:
4 Minutes: Max weighted box step-over 20″ (22.5/15kg)
*Start on any movement but move through in order.
#Record scores for individual movement and grand tally.
A. Ascend for 12 minutes:
1 DB Over the Shoulder 45/30lg
DB Carry 10m
B. 5 sets (not for time):
15 Toes to Kettlebell (slow and controlled)
10 Glute Bridge
EMOM for 24 minutes:
Min 1. Run 200m
Min 2. Max Burpees
Min 3. Run 200m
Min 4. Max Hang Power Cleans 40/30kg
Min 5. Run 200m
Min 6. Max Front Rack Lunges 40/30kg
Photo: Janine getting the job done in the rain. Always the voice of praise – it is awesome to have you in the box!!! Thank you for everything you bring to our community.
Part A. (10-12 minutes)
Five round for max reps of:
Strict Toes to bar
Rest between rounds
Part B. (10-12 minutes)
Five rounds of:
Standing strict dumbbell shoulder press (8-10 reps)
Rest between rounds
*Both Part A & B will happen simultaneously with a Group on Part A the other on Part B.
Part C.
8 minutes AMRAP of:
12 Dumbbell Snatch 22.5/15kg
20 Squats
Complete for maximum repetitions:
4 minutes: Max strict Pull-ups
Rest 1 minute
4 minutes: Deadball over the shoulder 45/30kg
Rest 1 minute
4 minutes: Max Push-ups
Rest 1 minute:
4 minutes: Max effort plank (1 seconds = 1 repetition)
PULL-UPS ARE GO!!
We’ve been busy putting together a portable rig for our outdoor training sessions.
We’re looking forward to being able to offer a wider variety of training options until we’re able to train indoors again!
For anyone with concerns:
The rig will be taken outdoors each morning.
– 2m pull-up bars (single athlete on each bar) allows for social distancing.
– Bars will be wiped down between change of athlete.