Strength:
Turkish Getups
- 5min to Find max
- 5min max reps with light weight
MetCon:
5RFT
15 Med Ball Clean (9/5)
30 Double unders
- Just a reminder that we are closed this Friday and Saturday for Regionals at Wollongong. Make sure you come down to support Andrew and Ben.
Strength:
Handstand Pushup
5 x Max reps
MetCon:
5RFT
5 Deadlifts (125/80)
10 Burpees
- Then
300m Sprint
- Just a reminder that we are closed this Friday and Saturday for Regionals at Wollongong. Make sure you come down to support Andrew and Ben.
Skill:
Kipping Pullups
MetCon:
“Double Pyramid Helen”
For Time:
1200m run
63 Kettlebell Swings (24/16)
36 Pullups
800m run
42 Kettlebell Swings
24 Pullups
400m run
21 Kettlebell Swings
12 Pullups
- Just a reminder that we are closed this Friday and Saturday for Regionals at Wollongong. Make sure you come down to support Andrew and Ben.
Strength:
15min to find Max Load Thruster
MetCon:
5RFT
12 Thrusters (42.5/30)
200m Sprint
- 1min Rest Between rounds
Open Gym
Practice a skill or perform a strength set of your choice and then either choose a Metcon from the board or one of your choice.
Strength:
Power Clean
3 reps every min on the min for 10min.
MetCon:
Nicoles Birthday Workout
For Time:
10 Tyre Flips
5 Burpees
73 Kettlebell Swings (24/16)
300m run
2min Rest
300m run
73 KettleBell Swings
5 Burpees
10 Tyre Flips
39 HR Pushups
Strength:
Overhead Squat
3-3-3-3-3
MetCon:
For time:
25 WallBall Shots (20/10)
3 rounds of:
400m run
15 Overhead Squat (60/35)
25 WallBall Shots (20/10)
Strength:
Push Press
5-5-5-5-5
MetCon:
3RFT
10 Hang Power clean (70/40)
3 rounds of Cindy
(5 Pullups, 10 Pushups, 15 Squats)
Strength:
15min to find your max Deadlift
MetCon:
“Dawids Birthday workout”
24min AMRAP
400m run
8 Deadlifts (100/60)
4 Handstand Pushups
12 Box Jumps
Strength:
Strict Press
3-3-3-3-3
MetCon:
21-15-9
Kettelbell Swing (32/20)
Box Jumps
Burpees
