“14.2”
Every 3 minutes for as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats 42.5/30kg
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

For time:
10 x 10m Sled Push 10/0kg
5 x 20m Farmers Carry 24/16kg KB’s
Run 1200m
5 x 20m Overhead Carry 20/15kg
10 x 10m Bear Crawl

Two rounds for time of:
40 Squat
10 Burpee (over the bar)
20 Power Snatch 50/35kg
10 Burpee (over the bar)

AMRAP in 18 min:
6 Toes to Bar
9 Hand Release Push-ups
12 Box Jumps 24/20″
*Feet are elevated on a 20kg weight plate for push-ups.
*Step-ups may be performed for the Box Jumps.

A. Back Squat 2 x 15 reps.
*These sets should be heavy but are not intended as 15RM’s.
*Rest at least 5 min. between sets.

B. 100 Wall Ball for time – 10 min. cut off.
*The goal is to do this in as few sets as possible i.e. the fewest sets wins. Time will only be used as a tie-breaker.

For time:
Run 800m
20 Power Clean 60/40kg
30 Chest to Bar Pull-ups
40 Deadlift 80/55kg
Run 800m

7:00am
50-40-30-20-10 reps for time of:
Alternating Lunge 20/15kg
Sit-up (strict – feet anchored)
Ball Slam 12/9kg

A. Deadlift 10-10-10

B. Gymnastics Practice:
Kipping Refinement: Pull

Our normal timetable is cancelled today for the Australia Day public holiday, however we are running a workout at the beach at 7:30am.

Please see the slider bar above the post for full details.

Have a great Australia Day if we don’t see you in the morning.