Thanks to everyone who joined in for the festivities at the Christmas party! We had a great night and hope you did too!
A. Four sets x max. reps strict pull-ups.
*Rest 2 min. between sets.
*Add weight if your first set is 10/7 or more.
B. Three rounds for time of:
Run 400m
21 Kettlebell Swings 24/16kg
12 Toes to Bar
7:00am
In teams of 3, 4 or 5:
500 Burpees for time (onto a 10kg plate)
*Burpee sets must be at least 10 and no more than 20.
*Run or row 200m after each set of Burpees.
*One team member performing burpees at a time.
I will be commencing my 500 burpees at the same time as the class with the goal of keeping up with as many teams as possible. Afterwards, please hang around for the BBQ breakfast supplied by the Nautical Roofing Crew!
Chris’s 500 burpee breakdown times:
100- 6.17
200- 14.31
300- 23.09
400 – 33.32
500- 43.30
Partner Workout:
21-15-9 reps for time of:
Deadlift 100/65kg
Flexed Arm Hang
*While partner A performs 21 DL, partner B must hold the FAH. Upon completion of 21 DL the athletes will swap positions and parnter B will perform 21 DL while partner A holds the FAH. This format continues through the 15’s and 9’s. DL’s may only be performed while the ahtlete on the FAH is in position.
AMRAP in 3 min:
15 Hang Power Clean 40/30kg
15 Push Jerk 40/30kg
Max reps Kettlebell Swing 24/16kg
Rest 3 min.
AMRAP in 3 min:
12 Hang Power Clean 50/35kg
12 Push Jerk 50/35kg
Max reps Kettlebell Swing 24/16kg
Rest 3 min.
AMRAP in 3 min:
9 Hang Power Clean 60/40kg
9 Push Jerk 60/40kg
Max reps Kettlebell Swing 24/16kg
Team workout today! See you at 7:00am.
A. Bench Press 10-10-10-10
*Use the heaviest weight possible for each set.
B. 30-20-10 reps for time of:
Hand Release Push-ups
Unbroken Wall Ball 9/6kg
