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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
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.
DEADLIFTING
WORKOUT OF THE DAY
STRENGTH
Deadlift variations
3 x 4 on each leg Straight Leg Deadlifts
2 x 5 at 70%
2 x 5 at 80% of 1RM
CONDITIONING
8 minute AMRAP of:
10 Deadlifts 24/16kg
10 Russian KBS
10 Goblet Squats
30 Double Unders
ACCESSORIES
3×12 Hammy Curls
3×30 sec Superman Hold
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
