Warm-up 2 rounds of :45 sec Row (practice legs-torso-arms/arms-torso-legs) rest 15 sec :45 sec Dual Alt DB Front & Lat raises rest 15 sec :45 sec Scorpions (lying on front) rest 15 sec :45 sec deadbugs rest 15 sec :45 sec Russian KB Swings (heavy) Workshop Ski Erg 500m Ski Erg (Time) Max Effort 500m…
Warm-up 2 rounds of :45 sec Scorpians lying on front rest 15 sec :45 sec Banded victories rest 15 sec :45 sec KB SDHP rest 15sec :45 DB tricep ext (standing) rest 15 sec :45 sec bus drivers Workshop Push Ups * Firstly we will run through the fundamentals – The triangle – degree of…
WARM UP – 3 Rounds of 100m DB Carry (light) 10 Lunges 20 good mornings 10 Broad Jumps 20 single leg deadlifts (10 each side) Metcon – For Time 5 Rounds 10 Alt Reverse Lunges (Holding Deadball) 5 DeadBall Cleans 20 Sit Ups 40 Double Unders Rx: 100lbs/60lbs [C/O]: 120lbs/80lbs, GHD Sit Ups
Metcon (Time) “A little shotgun sprint” Complete as fast as possible. 50 Calorie Row 40 Box jump overs 30 Burpees over deadball 20 Deadball Cleans 100 Double unders
** 45 Derby Street, Rockhampton 4700 ** Metcon (AMRAP – Reps) In 15min Row 1000m and with remaining time complete as many Reps as possible of: 50 OH Walking Lunge Steps 25kg/15kg 35 Burpees 15 DeadBall Cleans 100lbs/60lbs * Note you only Row once! If you complete a full round of the required reps start…
Metcon (Time) 120 Double unders Then 5 rounds… 21 Sit Ups 12 Alternating Pistols 3 Deadball Cleans 120lbs/80lbs Then 120 Double unders
Metcon (Time) Row 1000m then, Complete 21, 15, 9 reps of DeadBall Cleans 100lbs/60lbs Ring Dips – Comp Optional – 120lbs/80lbs Ring Muscle ups Compare to 15th April 2016
Metcon (2 Rounds for reps) AMRAP 7 min 15 Toes 2 Bar 12 Pistols 9 Deadball Cleans 100lbs/80lbs Rest 2min then repeat
Power Snatch (Spend 15min Warming Up heavy triple) – Isabel (Time) – For Time: 30 Snatches, 135# / 95#
Working With a partner – (1) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters * 1:1 rest ratio with your partner – (2) Bench Press 10 X 10 @ 60-80% of 1RM * 1:1 rest ratio with your partner 250m Row (Time) As fast as possible row 250…
