A. Work to a heavy set of:
1 Clean Pull
1 Hang Clean High Pull
1 Hang Clean

B. 10-1 reps for time of:
Hang Power Clean
30 Double-unders
*Pick a weight that is challenging but UB for 10 reps.

EMOM x 20 min:
1. 1 Round of Cindy
2. 10 x 10m Shuttle
*1 round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats.

A. Back Squat (start of cycle 2)
3 x 5 @ 80%
*Add 2.5kg to the weight you used last cycle.
*Perform max reps (limit of 10) in the 3rd set.

B. Bench Press
3 x 5 @ 80%
*Perform max reps in the 3rd set.

C. Working with a partner ascend as far as possible in 8 minutes:
Push-ups or Dips (1,2,3,4 etc.)
*One partner works as a time.

*Last day to register for the Clash on the Coast.

7:00am
Come on in and pick a benchmark workout.

8:00am
“FUN” Surprise.

Good Luck to Luka and Bella who are competing at the AMRAP Adventure Challenge on Stradbroke Island today.

Happy 18th Birthday to Jacko!

A. Deadlift
5 x 70%
5 x 75%
5 x 80%
*Re-grip each rep.

B. 1RM Bench Press

C. Optional Finisher (time permitting)
Ascend as far as possible in 8 minutes:
1 Bench Press 60-70% of 1RM
1 Strict Pull-up
2 Bench Press
2 Pull-up
etc.

As many meters as possible in 20 minutes of:
Row (metres)
*Before each time on the rower, you will throw a ball to a target which will determine how many metres you get to row. After your throw, you will run to the end of the gym where you will perform 15/10 Ball Slams before getting on the rower to row your metres.

Don’t stress, it will make more sense when we explain it in the gym!

20 min to complete 5 unbroken rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*Choose own load.
*Must use same weight for all 5 rounds for rx’d.
*Rest as much as you like between rounds so long as you complete the 5 rounds inside 20 min.

A. Back Squat
3 x 5 @ 80%
*perform max reps in set 3.

B. Shoulder Press
3 x 5 @ 80%
*perform max reps in set 3.

C. Death by Strict Pull-up
1 rep in min 1, 2 reps in min 2, 3 reps in min 3 etc.

10 rounds for time of:
10 Kettlebell Swings 24/16kg
Run 100m
10 Toes to Bar
Run 100m
Rest 30 sec.

*Please note that the gym is closed to commemorate Anzac Day. Have a great day!