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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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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.

 

LAYING DOWN FOUNDATIONS

WORKOUT OF THE DAY

CONDITIONING

A. Gymnicstix Conditioning

12 minute EMOM

1 – 10 Kipping Swings/5 High Backswings

2 – 7 Strict dips/7 Kipping Ring dips/5 Slow dips (eccentric)

3 – 15-25 second L-sit

B. 5 rounds for time of:

5 Thrusters 50/30kg

10 Slamballs

STRENGTH

Upper body accessory

Super-set 4 rounds of:

7 Seated Strict Press

7 Single Arm Bench Press

 

PARTNER WODS

 

WORKOUT OF THE DAY

STRENGTH

Weightlifting specific strength

A. 3 sets of:

5 Muscle Snatch + 5 Behind the Neck Press

B. 3 sets of:

6 Back Squat @ 70% of your 1RM

CONDITIONING

Alternating full rounds with a partner until 8 are completed:

10 Wallballs

100 Run

5 Half Hindus

rest 2 minutes

1 minute max cal row (partner 1)

1 minute max cal bike (partner 2) and then swap over.

 

NEWS AND EVENTS

Saturday Workshop

Today’s Workshop will focus again on all things Handstands.  If Handstands are something you need to work on, then don’t miss out in this. The fun kicks off at 9am.

Blue Mountains Hike 6 & 7 April

Don’t forget we are going bush next week with an overnight hike from Katoomba to Mount Solitary, and back the next day.  Let AB know if you are keen?  A few people are just doing a day trip only, walking from Katoomba to the Ruined Castle and returning by the afternoon.

Friday Night Lights 12 April

We are kicking off our first Friday Night Lights for the year.  We’ll be creating teams of mixed levels and then going head to head in a fun couple of hours of WODs and challenges.

First Aid Sunday 14 April

9am to about 2pm.  All are welcome to participate in this certified First Aid Course.  Cost is $110.

CLEANING DAY

WORKOUT OF THE DAY

STRENGTH

In 15 minutes build to a heavy Clean for the day (power or squat).

CONDITIONING

A. Then take the bar back to 60% of what you got to and perform the following workout:

4 rounds for time of:

4 Cleans

8 Front Squats

200m Run

B. Core work

3 rounds of:

10 V-ups

10 Toes touches

20 Crunches

 

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