A. EMOM x 21 minutes (7 rounds)
Minute 1: ‘ X’ Knees to elbow
Minute 2: ‘X’ 10m Shuttle Run
Minute 3: ‘X” Pistols or single leg squat variation
Variations- Should be challenging but allow for controlled movement.
Touch downs off plates or box.
Single leg bottom up squats (off box or bench)
B. Play time: Handstand Skills
A. Snatch Technique – 20 minutes
3 reps (2 second pause in catch)
*Bar must be received in a quality catch position before incrementing weight.
B. Core work
2-3 rounds:
30 second Front Plank
20 second Right side plank
20 second Left side plank
2 x Bird Dog (10 second extended both sides)
30 second Hollow Hold
30 second Rest
Photo: It was great to have Bodo and Noah join our Parent/Teen class. Even better was seeing Noah achieved his first Double-unders. Straight to the PB Board!!!
Five rounds, each for time:
Run 360m
20 Wallball 9/6kg
50 Double-unders
Rest 2 minutes
5:30am/5:30pm substitute Row 360m
For time:
21-15-9 reps:
Power Cleans 60/40kg
Gymnastic Push (HSPU/Dips/Push-ups) *
then,
9-15-21 reps:
Push Jerk 2 x 22.5/15kg
Gymnastic Pull (Chest to bar/Pull-ups) **
*Choose an option that allows for 21 in max 3 sets
** Choose an option that allows for 9 reps unbroken
A. Back Squat (Focus on quality movement)
3 x 5 @80-90% of 5RM
B. EMOM x 12 minutes:
Min 1: 12/10 calorie Echo
Min 2: Max rep kettlebell swings 24/16kg
Min 3: Rest
Join Luke at 7am or 8am. 7am is currently full but there is plenty of space available at 8am (have a sleep in and join us at 8am). Please ensure you have booked in via Mindbody.
Partner workout (30 minute cap)
Four rounds for time:
20 Deadball over shoulder 45/35kg
30 Toes to bar
40 Wallball 9/6kg
Row 800m/Echo 2000m (at same time as reps completed)
Share work anyhow.
Complete 2 rounds on row + 2 rounds Echo
AMRAP in18 minutes:
7 Squat Snatch 40/30kg
9 Pull-ups
7 Squat Snatch 45/32.5kg
9 Strict Pull-ups
7 Squat Snatch 50/35kg
9 Chest to bar Pull-ups
7 Squat Snatch 55/37.5kg
9 Strict Chest to bar Pull-ups
7 Squat Snatch 60/40kg
9 Bar Muscle-ups
7 Squat Snatch 65/42.5kg
9 Ring Muscle-ups
Photo: Congrats to Chris. Heading to Torian Pro Masters 45-49 division. After a 14 year hiatus I can’t wait to see you on the main stage again. Especially sharing the experience with Jesse. I couldn’t be prouder!!!
A.Turkish get-up 2-2-2-2-2 (2 left + 2 right)
B. 20 mins:
Ten rounds for time:
1 Round of “Cindy”
1 Clean & Jerk 60/40kg
(add 1 Clean & Jerk per round. Ie. 1-2-3-4-5…)
20 minute time cap.
Cindy round:
5 Pull-ups
10 Push-ups
15 Squats