EMOM x 4:
5 Clean & Jerk
Rest 1 minute.
EMOM x 4:
4 Clean & Jerk
Rest 1 minute.
EMOM x 4:
3 Clean & Jerk
Rest 1 minute.
EMOM x 4:
2 Clean & Jerk
*Use the rest minute to increase weight.
*The 5, 4 & 3 rep rounds should be weights that can be performed “touch & go”. For the round of 2′s, this should be 2 x heavy singles in quick succession.
*Aim to increase from last week’s effort.

7:00am
0-5 min:
Row 1200/1000m
then,
Death by 10m (start at the round of 10)

8:00am
A. Individualised Skill Development

B. Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 40/30kg
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
*Etc., following same pattern until you fail to complete both rounds

Five rounds for time of:
Run 400m
30m Walking Lunge 20/15kg
15 Burpees (onto weight plate)
*Rest 2 minutes between rounds.

*Please don’t forget the Nutrition Talk today at 5:30pm. Please do your best to come along!

A. Choose one of the following:
EMOM x 10: Gymnastic Pull
5 x Max reps Gymnastic Pull
100 Pull-ups or 30 Muscle-ups for time.

B. Every 90 seconds for 9 minutes:
Run 200m
Max reps Double-unders

*Happy Birthday to Drew today!

AMRAP in 5 min: Row (calories)
AMRAP in 5 min: Burpees (6″jump & touch)
AMRAP in 5 min: Wall Ball 9/6kg
AMRAP in 5 min: Toes to Bar
*This is a continuous 20 minute workout.

*Please don’t forget that Circuit Training and our new timetable starts today. See the post above for further details.

EMOM x 4:
5 Clean & Jerk
Rest 1 minute.
EMOM x 4:
4 Clean & Jerk
Rest 1 minute.
EMOM x 4:
3 Clean & Jerk
Rest 1 minute.
EMOM x 4:
2 Clean & Jerk
*Use the rest minute to increase weight.
*The 5, 4 & 3 rep rounds should be weights that can be performed “touch & go”. For the round of 2’s, this should be 2 x heavy singles in quick succession.

*Please don’t forget – timings for Friday are: 6am, 12pm, 4:30pm.

For time:
15 Bar Muscle-up
15 Deadlift 100/65kg
Run 1200m
12 Bar Muscle-up
12 Deadlift
Run 800m
9 Bar Muscle-up
9 Deadlift
Run 400m

Five rounds, each for time of:
30 Ball Slams 12/9kg
20 Cal. Row
10 Snatch 50/35kg

*Rest as necessary between rounds.

Great to see so many people back into the swing of it.
Please read the notices above “New Year, New Things”.

Session times for today are:
6am, 12pm, 4:30pm & 5:30pm.

It is great to see everyone had a fabulous festive season- now it is time to get back on track. We look forward to seeing you.