*Please bring long socks if you are rope climbing.

For time:
5 Rope Climbs
30 Fat Bar Shoulder to Overhead 50/35kg
30 Kettlebell Lunge 2 x 24/16kg
30m Sled Push 40/20kg(+sled)
30 Fat Bar Deadlift 50/35kg
30 Burpees (jump & touch)
30 Ball Slams 12/9kg
30 Shuttle Runs 10m
30 Toes to Bar
*Perform in any order but you must complete the entire reps of the movement you’re on before proceeding.
*Don’t stress if you can’t/don’t want to climb the rope – there will be an alternative!

*Please note that there is no circuit or kid’s sessions today as Marie is away.

A. EMOM x 15:
Clean + Front Squat + Push Jerk
*Increase in weight after each 3 rounds.

B. For time:
5-10-15 Clean
*Start heavy and decrease load.
*Advanced weights M100/85/60kg F70/55/40kg
*Standard weights M75/60/45kg F50/42.5/35kg

A. Pendlay Row 8-8-8-8-8
*Build in weight over the course of the sets.

B. Ascend as far as possible in 7 min.
5 Sit-ups
10 Double-unders
10 Sit-ups
20 Double-unders
15 Sit-ups
30 Double-unders
20 Sit-ups
40 Double-unders
*continue with the format

*The issue of car parking has arisen again. Please help us to keep the peace with the businesses that surround us by acting in a courteous manner. We realise that the day time can be very busy on the street but it doesn’t give us the right to take up the space that another business has paid to provide for their customers. Thank you for your cooperation.

A. For reps:
1 min Burpees (jump and touch)
1 min Toes to Bar
1 min Wall Ball 9/6kg
2 min Burpees
2 min Toes to Bar
2 min Wall Ball
1 min Burpees
1 min Toes to Bar
1 min Wall Ball

B. Stretch/mobility circuit.

A. EMOM x 10:
1 Snatch
*Build in weight across the sets.

B. Three cycles:
Touch and go snatch 1-2-3-4 reps.
*Increment the weight on each cycle.
*Sets are performed on the minute.
*Try to improve from last time.

*Please note that today’s first session is at 12pm.

All sessions are open gym format today.

*Please note that the AM sessions are cancelled on Monday so that we can get the gym sorted after Clash on the Coast on Sunday.  All sessions from 12pm onwards will run as per normal.

Open gym format today 7:00-8:00am.

A. Press – Push Press – Push Jerk

B. Push Press – Push Jerk

C. Push Jerk
*This is basically just one continuous lifting session where you discard the press and then push press as they become the limiting factors – finishing by working to a heavy single on the push jerk.

Optional Finisher:
Tabata Double-unders

With a continuously running clock:
0-5 min:
Row 1000m
5-15 min:
EMOM 5 Deadlift 100-120% of 1RM Clean
15 min until completion:
100 KB Swings 24/16kg

*There is a list of registered teams for Clash on the Coast on our Facebook page. If have registered, please check that your team name is on the list.

10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
*Perform 10/7 Hand Release Push-ups and a 200m Run after each set of Pull-ups