Partner workout
For time:
Run 1000m
150 Wallball 9/6kg
150 Dumbbell Snatch 22.5/15kg
Run 1000m
*Advanced athlete – 25 rep change over
*All others share work anyhow.
Photo: Our WINTER ATTENDANCE CHALLENGE – Let’s lift the energy and keep the fire burning this winter. Who’s in?!
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Squat Cleans
Dips
*Complete 35 Double-unders between rounds
A. Snatch Tech:
Seven sets (Increment in weight)
Power Snatch + Hang Squat Snatch + Overhead Squats
Four rounds for quality:
20 second L-Hang
100m single arm Farmers carry (50m left out/right back)
40 second Plank
100m single arm overhead Carry (left out/right back)
A. Push Press 5-5-5, 2 x 5
Increase in weight over 4 sets, holding load for 4th & 5th efforts.
B. For time:
20-16-12-8-4 reps:
Dumbbell Shoulder to Overhead 2×22.5/15kg
Toes to bar
Photo: A huge shout out to Colin Noble #col_tris_hard. 7 Marathons in 7 days in 7 States all for a great cause #Bravehearts. You are an inspiration ⭐
Four cycles:
Every 4 minutes for max repetitions:
20/16 calories (2 Row/2 Echo)
then,
AMRAP in remaining time:
7 Deadball over shoulder 45/35kg
14 Box Jump overs 24″/20″
Max Burpee Pull-ups
Rest 2 minutes
Photo: Congratulations to Sally, Max & Ted welcoming their beautiful baby boy (son & brother) into the world. We are so excited for your family and can’t wait to meet your little man.
A. Power Clean + Hang Squat Clean
B. Five rounds for time:
Run 300m
5 Power Cleans 80/50kg *
5 Front Squats 80/50kg *
*1 barbell – Choose a challenging weight that allows for mostly unbroken sets.
C. Optional extra:
3 Rounds of:
Pistol squats or Tap downs.
Choose an option suitable to your current skill level.
6 Steps To Perfecting Your Pistol Squat
Join Marie & Chloe at 7am.
Partner workout
Four rounds for time:
5 Wall Walks/Run 200m
20 Dumbbell Snatch 22.5/15kg/Run 200m
30 second Flexed arm hang/Run 200m
One round consist of both partners completing all elements.
A. Thrusters 2-2-2-2-2-2-2
B. AMRAP in 12 minutes:
4 Dumbbell Thrusters 2x 22.5/15kg
8 Toes to bar
30 Double-unders
OPEN GYM: Join us for Rope climbs or work your weaknesses.
A. Technique focus
EMOM x 12 minutes:
Min 1: Handstand hold/ shoulder tap/Handstand Walks
Min 2: Turkish Get-ups (1 Each side)
B. Choose one of the following:
For time:
Row/Run 3.2km (Weir loop) or 8km Echo
Row/Run 2km or 5km Echo
2 x 860m Row/Run or 2150m Echo (each for time on a 6 minute cycle)
A. Technique focus (Increment in load)
7 sets:
Power Clean + Hang Squat Clean + Front Squat
B. Back Squat 5-5-5-5-5
C. Optional Extra
7 rounds 30sec on/30 sec off:
Any machine for Calories.