ANNOUNCMENT – NEW OPEN GYM Monday to Thursday 5:30pm
A. Gymnastic Pull progression (Week 4 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
*Aim to improve upon last week.
B. Every 2 minutes for 20 minutes:
Row 200m (or other machine equivalent)
Five sets, each for load:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to overhead
20m Dumbbell Walking Lunge (DB by side)
Rest between rounds.
Score= total kg
10-10-12.5-15-15= 62.5kg
Partner workout.
Max load in 20 minutes:
P1: 1 round of “Cindy”
P2: 5 Snatches *
1 round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats
Partners alternate between 1 round of Cindy and 5 Snatches. Both must complete their effort before swapping.
Score : Total kg lifted.
* Choose your own snatch load
Seven rounds, each for time:
50m sandbag carry *
10 x 7.5m Shuttle runs
50m Farmer carry *
10 x 7.5m Shuttle runs
Rest between rounds.
Photo: Linda. A huge shout out – only starting with us recently she shows consistently, focuses on quality movement and gives everything she has each session. So excited to be sharing your health & fitness journey.
EMOM x 28 minutes:
Minute 1: 5 Hang Squat Cleans *
Minute 2: ‘X’ Toes to bar **
Minute 3: 20/16cal Row
Minute 4: Rest
*Choose your own load that allows for quality unbroken movement.
** Choose your own repetitions that allow for repeatable quality movement.
Photo: A shout out to Ian, achieving full range of motion on his overhead squats. He has been working hard to improve his mobility and it is showing. Congratulations- this is a game changer!!!
For time:
Run 400m
3 Wall Walks
Run 400m
6 Wall Walks
Run 400m
9 Wall Walks
Run 400m
12 Wall Walks
Run 400m
9 Wall Walks
Run 400m
6 Wall Walks
Run 400m
3 Wall Walks
A. Gymnastic Pull progression (Week 2 of 4)
*Focus on a challenging pull movement focusing on quality movement.
EMOM x 10 minutes:
‘X’ Gymnastics Pull (unbroken)
*Aim to improve upon last week.
B. Five supersets for load:
Dumbbell Bench Press x 15 *
20m Walking Lunge 20m (hang position)
Rest as necessary between rounds.
*Choose a weight that allows for unbroken repetitions.
*Move directly from bench press straight onto lunge using the same dumbbells.
A. Overhead Squats 10-10-10
B. Four x 2 minute rounds:
30 Double-unders
10 Alternating Dumbbell Squat Snatch 22.5/15kg
Max Burpees over Dumbbell
Rest 1 minute
Photo: I love watching these two battle it out: Chris and Luke – Open gym Friday’s.
Come and join Luke at 7am(currently full) or 8am (spots available).
Partner workout:
For time:
Run 860m (together)
then,
5 rounds each:
Sandbag Squat ladder (1-2-3-4-5)
Burpee Broadjump 20m
then,
Run 860m (together)
Photo: Lachie hitting a PB Clean & Jerk. Making it look easy!!!
Three rounds for time:
21 Toes to bar
7 Power Snatch *
7 Hang Power Snatch *
7 Squat Snatch *