
Easter weekend
We are closed for the Easter long weekend.
We will reopen on Tuesday.
Have a great weekend with family and friends.
Marie looks forward to seeing all of your smiling faces on Tuesday.
We are closed for the Easter long weekend.
We will reopen on Tuesday.
Have a great weekend with family and friends.
Marie looks forward to seeing all of your smiling faces on Tuesday.
Five rounds, each for time:
Row 400/350m
15 Burpees (Over Parallettes)
Compare last time here
A. Snatch (Power or Squat)
EMOM x 4 minutes:
1 Snatch every 20seconds (Light to moderate load)
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds (moderate load)
Rest 1 minute
EMOM x 7 minutes:
1 Snatch every 60 seconds (increment to heavy)
B. Partner Workout:
For time:
100 Overhead Squats 50/35kg
*Bar must be returned to the ground every 5 repetitions.
*Click in the post to watch the follow up to yesterdays nutrition video.
EMOM x 30 minutes:
Min 1: Row 200/180m
Min 2: Max Shuttle Runs x 10m
Min 3: Rest
Min 4: Max Shuttle Runs x 10m
Min 5: Double-unders x 50
Min 6: Rest
*Advanced athletes may scale up to Drag rope double-unders (30-50 reps)
*Click on the post to watch this great video on nutrition.
A. Work to a heavy Clean & Jerk
B. AMRAP in 20 minutes:
1 Round of Cindy
Incrementing Squat Clean 60/40kg
*Complete 1 Clean on your 1st round, 2 on your 2nd round, etc.
“Cindy” round
5 Pull-ups
10 Push-ups
15 Squats
*Please note that there is a 7am & 8am class today.
0-2 minutes:
Pull-ups
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
10-12 minutes:
Push-ups
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
20-22 minutes:
Toes to Bar
then,
EMOM x 8:
1. 10 x 15m Shuttle Run
2. 10 x 10 Dumbbell Push Press 2 x 22.5/15kg
30-32 minutes:
Air Squats
The pull-ups, push-ups, toes to bar and air squats are the scored component of this workout. The EMOM is for completion.
A. Deadlift 3-3-3-3-3
B. 10-1 reps for time of:
Deadlift 100/70kg
*30 Double unders after each set.
A. Clean Technique
Complete 7-10 cycles of:
Muscle Clean + Hang Clean + Squat Clean
*Discard movements as they become limiting.
B. Partner workout
Five rounds for time:
10 Front Squats 60/40kg (Unbroken)
10 Burpees (Plate jump – extension on top of plate)
*Both partners must complete their movement before swapping. Both partners complete all work. I.e. 50 Front Squats and 50 Burpees.
A, Choose one of the following formats:
Option 1. 30 Muscle-ups for time
Option 2. 5 x Max effort Chest to bar/Pull-ups
Option 3. EMOM x 10: Choose your own pull movement and repetitions.
* 10 minute time cap
B. 12 minute incrementing ladder:
Devils Press 1-2-3-4-5… (2 x 22.5/15kg)
Double-unders 10-20-30-40-50…
For time:
Run/Row 180m
10 Toes to bar *
Run/Row 360m
10 Toes to bar
Run/Row 560m
10 Toes to bar
Run/Row 860m
10 Toes to bar
Run/Row 560m
10 Toes to bar
Run/Row 360m
10 Toes to bar
Run/Row 180m
10 Toes to bar
*Advanced athletes 15 Toes to bar.
* Aim for unbroken efforts on Toes to bar (not required for RXD)