AMRAP in 3 minutes of:
3 Power Cleans (touch & go)
6 Push-ups
9 Squats

Rest 1 min. and repeat for a total of 5 cycles.

Compare to your last result from Sept 8th – here.

A. Four cycles:
Bench Press 6-8 reps
Strict + Kipping Pull-ups
Russian Twists 20 reps
*rest 60 sec. between exercises.
*for the pull-ups, work to about 75% of your max with strict reps and then work until failure with kipping pull-ups. Stay on the bar as you transition.

B. Three rounds:
60 sec. weighted plank.
60 sec. rest.

For time:
1500m Row
150 Double unders
1.5 Mile Run
*If you’re in the gym early feel free to start warming up as this will alleviate some of the time issues of getting everyone through the rowers.

7.00am
Something Fun!!!

8.00am
Five sets for times of:
5 Hang Squat Cleans 85/60kg
10 Handstand Push-Ups to 8″” Deficit
20 Toes to Bar
Rest 3 minutes

then…(optional)
For time:
5 Snatches 75/50kg
50 Double-Unders
50 Wall Ball Shots 9/6kg (11ft)
50 Chest-to-Bar Pull-Ups
50 Double-Unders
5 Snatches 75/50kg

Happy 18th Birthday to Madi Napper!!!

EMOM x 20:
Clean Pull + Hang Clean + Push Jerk
*start light and move up in weight as you go.
*movements cannot be combined.

Turn your phone into a powerful training tool – Digital Age.

A. 21-15-9 reps of:
Front Squat
*Each round is for load.
*You have 12 minutes after warming up to complete the rounds.

B. EMOM x 10
Push-ups (you pick the reps).
Sprint 50m

Good reading: Competitive Conundrum

Complete 4 cycles:
DB Shoulder Press x 8 (hold weight across)
Max reps supine ring row
8-12 Strict Toes to Bar
20 Superman
*rest 30-60 sec. between exercises

Optional Finisher (if you finish part A. early)
3 rounds:
60 sec. Strict Pull-up
60 sec. rest

We hope you’re all traveling along well with your supplementary pull-up work.  Please remember that if you have progressed and are not sure of the next step that we are always there to help.

Three rounds, each for time:
Row 500m
25 Box Jump Overs 24/20”
50 Double-unders
25 Kettlebell Swings 32/24kg
50 Wall Ball 10/6kg
*rest between rounds.