Every 2 mins, for 12 mins (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Reverse-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Then:
AMRAP 15 mins:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (60kg/80kg)
15 Sit Ups
Post weights and rounds to comments.
Alternate between the following for 4 sets of:
Back Squat x 6 reps @ 32X1 Tempo
Rest 1 Mins
30-45 Sec Core Hollow Hold
Rest 1 Min
then:
Three rounds for time of:
12 Pull-Ups
24 Wall Balls
36 Double Unders
Time Cap 12 Mins
Post weights and times to comments.
Power Snatch Tech and Build Up
then:
Every 2 mins, for 30 mins (5 sets):
Station 1 – 400/300m Row
Station 2 – 20 Walking Lunges with KB/DB Farmer’s Carry (24/32 kg)
Station 3 – 6 Power Snatches (40kg/60kg)
Post results to comments.
6 sets for max weight:
Hang Squat Clean + Full Squat Clean
then:
5 Rounds for Time:
200m Run
16 Kettlebell Swings (16kg/24kg)
8 Ring Dips
4 Squat Cleans (50kg/70kg)
Post weights and times to comments.
Push Press
5 - 5 - 5 - 5 - 5
Rest 2 Mins between sets
then:
AMRAP 12 mins of:
250m/300m Row
20 Single-Arm Dumbbell Push Presses (10 each) (15kg/20kg)
20 Box Jumps (20''/24'')
Post weights and rounds completed to comments.
Happy Sunday All!
Good luck to all the people running in the local Tower Trail Run today!
Hang Power Cleans:
5 - 5 - 3 - 3 - 2 - 2
Then…
"In 15 mins, complete the following:
Run 800m
immediately followed by AMRAP of:
10 Dumbbell Thrusters (15kg/25kg)
10 Toes to Bar"
Post weights, rounds and reps to comments
"Every 3 mins, for 12 mins (two sets of each):
Station 1 – 3 Mins of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Mins of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
If you don't have Rope Climbs or Handstands Walks - we have PLENTY of scaling options to build towards these skills."
Then…
"Two sets for max reps:
3 Mins of Assault Bike (or Rowing)
2 Mins of Alternating Single-Arm Dumbbell Squat Snatches (15kg/25kg)
3 Mins of Rowing (or Assault Bike)
2 Mins of Ring Dips"
Post weights and reps to comments
"EMOM, for 30 mins (6 sets) of:
Min 1 – 8 Deadlifts @ 70% of 1-RM
Min 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Min 3 – 6 Bar Muscle-Ups
Min 4 – 12 Parallette Shoot Throughs
Min 5 – 40 Seconds of Plank"
Post weights to comments
15 Min AMRAP:
500m Row or 15/20 Bike
50 Double-Unders
10 Handstand Push-Ups
Rest 5 mins, and when the running clock reaches 20:00…
15 Min AMRAP:
20/15 Calories of Assault Bike
40 Sit Ups
20 Wall Balls (6kg/10kg)
Post Rounds and reps to comments
"Every 2 mins, for 16 mins (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well."
Then…
"Three rounds for time of:
400m Run
15 Hang Squat Cleans (35kg/52.5kg)
15 Pull-Ups"
"Every 2 mins, for 10 mins (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds
Take 5-10 mins to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible."
Then…
"In 12 Mins, complete the following:
Row 1000m
immediately followed by AMRAP of:
12 Burpees
12 Box Jump Overs (20""/24"")
Post weights and times in comments
Push Jerk:
3 - 3 - 3 - 3 - 3
Then…
3 Rounds for Max Reps:
1 Min of Thrusters (15kg/20kg)
1 Min of KB Swings (16kg/24kg)
1 Min of Wall Ball (6kg/10kg)
1 Min of Box Jumps (20″/24″)
1 Min Rest
Post weights and reps to comments
Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 mins
Then…
For time:
40/50 Calories of Rowing
40 Deadlifts (70kg/100kg)
40/50 Calories of Rowing
Post weights and times to comments
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
Then…
Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups
Every 90 seconds, for 15 mins (10 sets):
2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)
Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set.
then:
AMRAP 12 Mins:
6 Power Snatches (42.5kg/60kg)
9 Burpees Over the Barbell
12 Toes to Bar
Post weights and rounds completed to comments.
For time:
Run 800m
immediately followed by…
Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (16kg/24kg)
immediately followed by…
Run 800m
immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats
immediately followed by…
Run 800m
Post times to comments.
**BOX IS CLOSED FOR THE QUEEN’S BIRTHDAY PUBLIC HOLIDAY**
Get out there and enjoy your day off and use your fitness!! Regular classes resume Tuesday.
Huge Congratulations to Aussie Ash Barty for winning her first ever Grand Slam Title!!
An amazing story - after taking a break from tennis for a few years she comes back better than ever! Check out some of the highlights!!
