Christmas celebrations: Thank you to everyone that joined us throughout the day for our Family Fun Day.
We hope you all had as much fun as I did 😀
A. 15 minutes:
Muscle Clean + Hang Power Clean + Hang Squat Clean
B. EMOM x 10 minutes:
Run 50m
1 Clean *
*Any style
Note: Part B is a continuation of last weeks format with Snatch. We saw a huge amount of PBs. Let’s have some fun and see what we can achieve.
Both 7am & 8am sessions are on. Please assist us in spreading numbers between the two sessions.
We ask that everyone books in via mindbody.
It is our FAMILY FUN Christmas Party Day:
10-11am Column Aqua Fun Park – Book your tickets here
3-5pm Bare Foot Bowls at Club Kawana $10 pay on the day
Gym Party following – 5pm till late. Pizza, Karaoke & the best company.
Bring the family and join us for a day/night of fun!!!
Partner workout:
For time:
Run 560m (together)
100 Deadball over shoulder/ Dead hang
Run 560m (together)
10 x 50m Farmers carry 2x32kg/24kg / Front Support
Run 560m (together)
*One person completing reps, the other maintaining static hold. Share reps anyhow.
A. Power snatch + 2 Snatch balance + 3 Overhead Squats
EMOM X 10 minutes:
EMOM x 28 minutes:
Min 1: Row ‘X’ cal
Min 2: Shuttle Runs 10m ‘X’ reps
Min 3: Echo ‘X’ cal
Min 4: Rest
*Choose highest number of calories/reps you think you can maintain across all rounds.
*All cals/reps must be maintained for RXD
A. Core work-
Two rounds for quality: (Working approx 45sec)
Min 1: Deadbug (10 sec change over)
Min 2: Side plank with hip lift (10 seconds change over)
Min 3: Plank drag through (light dumbbell or Kettlebell)
Min 4: Bird Dog (10 seconds change over)
Min 5: Single leg romanian
B. Five supersets
5 Deadlift (maintain weight) Do dumping
5 Strict Pull-ups *
* Choose a challenging repeatable pull option.
Rest between sets
Photo: Back to the Open with Mark. Thanks to @GrantWilliamsPhotos
A. Handstand Skills
B. Increment as far as possible in 15 minutes:
3-6-9-12-15… Dumbbell Shoulder to Overhead 22.5/15kg
10-20-30-40-50 Double-unders
Photo: Two legends and best mates. One of my all time favorites – thanks @GrantWilliamsPhotos
A. 15 minutes:
Build to a heavy Clean
B. Four rounds for time:
7 Squat Cleans 70/45kg
14 Toes to bar
7am & 8am sessions are running- Please ensure you are booked in. 7am class is currently full but there is plenty of room at 8am.
If you would like a sleep in join Luke at 8am.
Partner workout
For time:
Row 1000m (change over every 250m)
then,
ten rounds:
10 Deadlift (change every 5 reps)
8 Wall walks (change every 4 reps)
Photo: Wishing Deb the best as she competes at Worlds Powerlifting Champion in Sri Lanka. We are all so proud!!!
