Category: Uncategorized

Strength.

Pendlay row 5,5,5,5

Skill work.

Novice. Wall walks

Advanced. Bar muscle up

Conditioning.

10min amrap

4 wall walks

6 strict chin ups

8 step down box jumps

Finisher.

Tabata sit up

Conditioning.

400m run

50 over box jump 24/20

50 deadlift 80/55kg

50 wall ball 9/6kg 10’/9′

50 ring dip

50 wall ball

50 deadlift

50 over box jump

400m run.

Strength.

Front squat 5 x 3 @ 80%.

Conditioning.

5 rounds (1:1) in 2min complete amrap of

7 hang power snatch 35/25kg

7 box jump 30/24

rest 2min between rounds.

Skill.

Snatch complex. Snatch high pull + power snatch + overhead squat

Conditioning.

alternating tabata.

squat and press up.

Finisher.

accumulate 2min in a L-hold.

Well done to everyone in your achievements over the past month. Your determination and commitment is paying off. Keep it up!

JB 5rm back squat 100kg, 9 strict pull up, double under.

Mary 5rm back squat 50kg, OHS 25kg, 1rm clean 37.5kg, 3rm snatch grip deadlift 80kg

JP 5rm back squat 110kg, 1rm push press 80kg, kipping pull up’s

Claire 5rm back squat 50kg, 1st rx’d workout

Michele 1rm push press 42.5kg, 6am class

Eve 1rm push press 52.5kg, 60kg p.clean, 62.5kg clean, 5rm deadlift 100kg, fran 6.51

Paula 3rm t&g clean 46kg, 6 strict chin up’s, 3 strict pull up’s, 5 kipping pull up’s, 5rm back squat 55kg, 1rm push press pb

Grace 3rm push jerk 57.5kg, c&j 62.5kg, 3rm t&g clean 60kg

Ann Marie 5rm back squat 57.5kg

Sarah 5rm deadlift 115kg, 5rm back squat 90kg

Mark 5rm back squat 70kg, 3rm snatch grip deadlift 90kg

Laurence 2rm thruster 100kg, c&j 120kg, ‘grace’ pb

Wesley 2rm deadlift 30kg

Jonny 4 strict pull up’s

Lynne 1rm push press pb

Stuart ‘grace’ pb

Darren ‘grace’ pb

Conditioning.

‘Half Murph’

800m run

50 pull up

100 push up

150 air squat

800m run

Strength.

12min work up 5rm back squat.

Conditioning.

8min ladder 2,4,6,8 etc

Wall ball 9/6kg 10’/9′

Over the box jump 24/20

Skill.

7 sets of hang power snatch + hang snatch + overhead squat

Conditioning.

3 rounds for time

10 hang power snatch 42.5/30kg

30 double unders

10 toes to bar

Strength.

Push press

5,5,5,5,5

Conditioning.

21-18-15-12-9-6-3 ground to overhead with plate 20/10kg

Between sets do 5 handstand push up 30 double unders