*Please note that there will be a schedule change due to Clash on the Coast this weekend. We will be closed after the 12.00pm session on Friday and will re-open for the 12.00pm session on Monday. Thanks.
Complete 6 cycles:
Min. 1: 5 Strict Toes to Bar (3 count up and down)
Min. 2: 15 Russian Swings
Min. 3: 10 Evil Wheels
Min. 4: 15 Box Jumps
*Please note that there will be a schedule change due to Clash on the Coast this weekend. We will be closed after the 12.00pm session on Friday and will re-open as of the 12.00pm session on Monday. Thanks.
A. Pendlay Row – work to an 8 rep max. (20 min).
*Be sure to complete 4 heavy sets in the process.
B. AMRAP in 12 minutes:
Run 200m
X reps UB (Muscle-up, pull-up, ring row – you choose)
*you choose the reps and the movement but whatever you choose you must stick with.
*your score is your total reps of your pulling movement.
*Please check out our gym rules post if you haven’t already read it – here.
Four cycles of:
DB Bench Press 8-10 reps.
Rest 60 sec.
KB Swings 15-20 reps.
Rest 60 sec.
10 Evil Wheels
Rest 60 sec.
20 ABMAT Sit-ups
Rest 60 sec.
1. Run 200m
Max reps OHS 40/30kg
2. Run 200m
Max reps Ring Dips
3. Run 200m
Max reps Deadlift 40/30kg
4. Run 200m
Max reps T2B
5. Run 200m
Max reps Push Jerk 40/30kg
6. Run 200m
Max reps Air Squat
7. Run 200m
Max reps Hang Power Clean 40/30kg
8. Run 200m
Burpee
*each work round is 90 seconds, followed by 90 seconds rest.
*your score is the total of the max rep efforts. You must get at least 1 rep of each to get rx’d.
