*Please note that we are on a reduced timetable this week.
A. Bench Press
3 x 5 @ 80%
*Max reps in set 3.
B. Three rounds for reps of:
1 min Push-ups
1 min Ball Slams
1 min Plank 45 seconds.
Warm-up:
2 min skip or row.
Inch worm into plank shoulder rotation.
Partner Push-up Ladder 1-1, 2-2, 3-3, etc.
*Please note that we are on a reduced timetable this week.
EMOM x 20:
1. 5 Hang Power Clean
2. 5 Shoulder to OH
*Use the same bar with the same weight for both movements.
*Start moderate and increase/decrease the weight by feel across the sets.
Warm-up:
2 min skip or row
then
2 rounds:
Bear Crawl
Duck Walk
Crab Walk
Then (with empty bar)
5 x strict press
5 x push press
5 x push jerk
5 x shrug
5 x high pull
5 x muscle clean
*Please note that we are on a reduced timetable this week.
A. Back Squat
3 x 5 @ 80%
Max reps in set 3 (no more than 10)
B. Five rounds for time of:
10 Front Squat 60/40kg
20 Lateral Jumps (over loaded barbell)
*10 min cut off.
Warm-up:
90 sec. skip
then
2 rounds:
Bear Crawl
Duck Walk
Crab Walk
then
Samson Stretch
Cossack Stretch
Inch Worm
7.00am
Partner Workout:
30-20-10 reps of:
Toes to Bar
Ball Slams
*one partner starts on the T2B and the other on the Ball Slams.
*Buy in and cash out with a 1.2km run
8.00am
Surprise!
A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip and reset on each rep.
B. AMRAP in 7 min of:
7 Sumo Deadlift
7 SDHP
7 KB Swings
24/16kg
*We have a change to our normal schedule next week, please check it out – here.
Three rounds of:
Run 800m
20 Hand Release Push-up
30 OH Lunges 20/15kg
*Rest 3 minutes between rounds.
*If you’re looking for some great momentos from Clash on the Coast, please check out Michael Coppola’s Facebook Page for some awesome photos – Clash on the Coast Photos.
A. Back Squat
3 x 5 @ 80%
B. Bench Press
3 x 5 @ 80%
C. Death by Burpees
Please note that our normal Saturday schedule has been cancelled to make way for Clash on the Coast.
The first heat is scheduled to kick off at 9am and will run through until about 3:30pm – come on down and check out the action!
