Good luck to everyone that is competing today. Complete as many rounds as possible in 18 minutes of: 50 Kettlebell Swings 32/24 30 Box Jumps 30 Shoulder to Overhead 60/40 100 Double Unders Post rounds to comments.
CONTINUE READINGS1: and S2: Bench Press 20 minutes to find a 1RM Complete 3 rounds for time of: 15 Thrusters 42.5/30 12 Ring Dips 300m Sandbag Run Post load and rounds to whiteboard
CONTINUE READINGS1: Top Pull Deadlift 3-3-3 @ 80% S2: Top Pull Deadlift 8×3 @ 70% (60sec Rest) Complete as many rounds as possible in 8 minutes of: 6 Power Snatches 60/40 10 Overhead Squats 60/40 Post load and rounds to whiteboard.
CONTINUE READINGFor Time: 80 Push Ups 60 Wall Balls 40 Box Jumps 20 Power Cleans 70/50 10 Muscle Ups Post time to whiteboard.
CONTINUE READINGS1: Hang Power Snatch 3-3-3-3 @ 60% S2: Hang Power Snatch 7 x 3 @ 75% (60sec rest) Complete 5 rounds for time of: 8 Dumbbell Squat Clean 25/15 8 Sumo Deadlift High Pull 50/35 Post load and rounds to whiteboard.
CONTINUE READINGS1: Front Squat 4-3-2-1 S2: Front Squat 1×3 85% 3×2 @ 90% Complete as many rounds as possible in 14 minutes of: 30 Double Unders 12 Ground to Overhead 50/30 24 Kettlebell Swings 24/16 Post load and rounds to whiteboard.
CONTINUE READINGRest Day
CONTINUE READINGNo classes today due to the Sc Throwdown at the Sunshine Coast. Here is a workout that can be completed at home. For Time: 500m Run 20 Push Ups 20 Jumping Lunges 15 Push Ups 15 Jumping Lunges 10 Push Ups 10 Jumping Lunges 5 Push Ups 5 Jumping Lunges 500m Run
CONTINUE READINGNo sessions tomorrow due to the Sc Throwdown at the Sunshine Coast. S1: Push Jerk 3-3-3 @ 80% S2: Push Jerk 2-2-2 @ 90% Complete 3 rounds for time of: 15 Box Jump Overs 12 Knees to Elbow 10 Front Squats 45/30 Post load and time to whiteboard.
CONTINUE READINGS1: Hang Clean 3-3-3 @ 80% S2: Hang Clean 8×2 @ 75% 60sec Rest Complete as many rounds as possible in 10 minutes of: 7 Push Press 55/35 15 Sit Ups 20 Wall Balls Post load and rounds to whiteboard.
CONTINUE READING
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