Members Nutritional Journey-
Over the next few weeks we will be sharing some our members Nutritional journeys- We are hoping this will provide some inspiration to others to start taking small steps towards improving their own health. Thank you Deb for sharing your story- Read here
A. Clean & Jerk
Waves:
80-85-90% x 3 cycles
B. For time (10 minute cap):
15-12-9-6-3 reps
Dumbbell Thrusters 2×22.5/15kg
Pull-ups
Seven rounds for time:
5 Devils Press 2×22.5/15kg
10 Toes to Bar
50 Double-unders
Photo: Brad has consistently been working his mobility and it is showing. Keep up the great work Brad!!!
Join Luke at 7am for a Super session.
Partner workout
Five rounds for Max repetitions:
In 4 minutes:
Run 360m (together) then,
Round 1: Max Burpee Pull-ups
Round 2: Max Wall Walk
Round 3: Max Sandbag Over shoulder 45/35kg
Round 4: Max Hang Dumbbell Squat Cleans 2×22.5/15kg
Round 5: Box Step-overs 20/15kg 20″
*Rest 1 minute between rounds
Photo: FUNKY SOCK Friday is a thing- and we take it pretty seriously!! Nice work Di.
A. Power Snatch + Hang Squat Snatch + Overhead Squat
Build in load over 10 minutes.
B. Increment as far as possible in 12 minutes:
3 Power Snatch 42.5/30kg
3 Toes to bar
6 Power Snatch 42.5/30kg
6 Toes to bar
9 Power Snatch 42.5/30kg
9 Toes to bar
12 Power Snatch 42.5/30kg
12 Toes to bar…
*Continue incrementing by 3 reps every round until time cap.
Score: Total repetitions
For load (25 minute cap)
10-9-8-7-6-5-4-3-2-1 reps:
Front Squats (From ground)
Dumbbell Bench Press
Five rounds of:
Minute 1: 50 Double-unders
Minute 2: Max rep 7.5m Shuttle Runs
Minute 3: Rest
Minute 4: 14 x 7.5m Shuttle Runs
Minute 5: Max rep calorie Row
Minute 6: Rest
Photo: Ash. There isn’t a challenge this lady won’t take on – Kicking goals!!!
“Nate”
AMRAP in 20 minutes:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 32/24kg
As always scaling options will be available for all abilities.
Photo: Dr Michael Walsh. Does your GP prioritize health and fitness? Ours do!!!
A. Clean & Jerk
Technique focus- 10 minutes
Waves at:
80-85-90% x 3 cycles
B. Increment as far as possible in 8 minutes:
Wallball 9/6kg unbroken (10-20-30-40-50….)
We will have one Super session at 7am.
Nutritional presentation at 8am – everyone regardless of goals could benefit from this.
Partner workout.
Six rounds for time:
P1: Run 360m
P2:
4 x 15m Sandbag carry
2 x 15m walking lunge
*Both partners need to complete their effort before swapping. Both partners complete 6 rounds.
A. Work to a heavy Squat Clean
B. BENCHMARK
“Elizabeth”
21-15-9 reps for time of:
Squat Clean 60/42.5kg
Ring Dips
Photo: A huge shout out to Linton. He consistently works towards improving his mobility and technique. It is awesome seeing everything coming together for you!!