EASTER MONDAY WORKOUT – 9.30m session only today

WORKOUT OF THE DAY

STRENGTH

In pairs, take 10 minutes to find a 3RM Thruster from the floor

CONDITIONING

A. The Egg Burn

48-24-12

Kettlebell Swings 24/16kg

Box Jumps

Front Squats 40/30kg

B. In pairs, alternate full rounds for 6 mins:

3 Devils Press

6 Dumbbell Deadlifts

3 Thrusters 20/15kg

 

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SOME OVERHEAD WORK AND A PARTNER WOD

Tane pushing hard for a PR on his Strict Press

WORKOUT OF THE DAY

STRENGTH

5 sets of:

2 Push Press + 2 Split Jerks

CONDITIONING

Mid-range conditioning in pairs (breaking up reps as you see fit)

15 minute AMRAP

30 Calorie Row

30 Back Squats 50/35kg

30 Pull-ups

 

IT’S A GOOD FRIDAY FOR A GOOD WORKOUT!

Two of our young pups, Izzy and Lewis, have teamed up for the Allstar Alliance comp.

Don’t forget we are only running a 9.30am class, followed by a 10.30am Open Gym.

WORKOUT OF THE DAY

CONDITIONING

A. In teams of 3, 1 round for time:

1200m Row

60 Deadlifts 60/40kg

45 Shoulder to Overhead 50/30kg

30 Hang Squat Cleans 50/30kg

1200m Run together

 

B. Synchro

For time:

100 Synchro Air Squats

50 Synchro Sit-ups

25 Synchro Burpees

12 Synchro Half Hindus

 

C. Indian File

24 Dumbbell Snatches

16 Pull-ups

10 Jumping Squats

4 Wall Climbs

*work as a team, one behind the other.  you can’t move forward until the person in front of you has finished the movement.

 

SO MUCH TO CHOOSE FROM…….

Carolyn making easy work of the 20kg deadball max reps workout

Today the ball is well and truly in your court.  You get to choose from a number of options based on how you are feeling today and how hard you want to push.  Don’t say we don’t care 🙂

WORKOUT OF THE DAY

CONDITIONING

Recovery conditioning:

Pick your poison, if you went hard in yesterday’s workout, do the row, if you did not, then do the run.

Option A.
3 sets of:
800m run
1 minute rest between sets

Option B.
3 sets of:
1000m row
1 minute rest between sets

Pacing work, looking for consistent power output across rounds rather than going for any sort of max effort work.

STRENGTH

Barbell Hip Thrust
3 sets, max reps with 50% of 1RM back squat
Superset with:
10 seated Good mornings with either a pvc or unloaded barbell.

CHOOSE YOUR OWN ADVENTURE

Optional ZUU
3 rounds of:
20 frogs
20 mustangs
10 kick-sits
Rest 2 mins
2 rounds
1 lap bear crawl
Run back
1 lap gorilla
Run back
1 lap joeys
Run back

Optional mobility
2 minute box pigeon each leg
5 minute squat hold
1 minute supinated deadhang
2 minute pancake stretch

MASTERS HQ WORKOUT TODAY

WORKOUT OF THE DAY

CONDITIONING

Part A (for time)

25 power clean

10 wall ball

20 power clean

20 wall ball

15 power clean

30 wall ball

10 power clean

40 wall ball

5 power clean

50 wall ball

Part B (For weight)

Max weight

HANG CLEAN OF CHOICE (power/squat)

 

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