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THIS ONE WILL GET YOU SWEATING!
WORKOUT OF THE DAY
CONDITIONING
A. 3 rounds for max reps of:
1 min Push Press 40/30kg
1 min Wallballs
1 min Toes to Bar
1 min Russian Kettlebell Swings 32/24kg
1 min Rest
B. For time:
40 Push Press
30 Wallballs
20 Toes to Bar
10 Russian Kettlebell Swings
ACCESSORY WORK
100m Walking Lunges
3 sets of:
10 Dumbbell Bench Press
LET’S WORK ON SOME GYMNASTICS FOUNDATIONS
WORKOUT OF THE DAY
SKILL
Gymnastics
9 min EMOM
1) 10-15 Kipping Swings or 8 Pull-ups or 6 Chest to Bars
2) 10-15 Push-ups with a focus on really really good form
3) 15-30 sec L-sit
STRENGTH
Snatch work
5 sets of:
1 Snatch Pull + 1 Hang Power Snatch
*building weight
CONDITIONING
8 min AMRAP of:
10 Alternating Dumbbell Snatches 22.5/15kg
10 Burpees
200m Run
MONDAY – FRONT SKWATS
WORKOUT OF THE DAY
STRENGTH
4 sets of:
4 Front Squats @80% of your 1RM
*perform a 30sec Wall Sit between each set
CONDITIONING
21-15-9
Hang Power Clean
Toes to Bar
Front Squats
ACCESSORY WORK
2 x 90sec Dead Hangs
2 x 1min Planks
WORKING ON OVERHEAD STRENGTH AND POWER
Tonight we have our Friday Night Lights special session so there will be an Open Gym at 5, but no 6:15pm class. $25 for the workouts, BBQ and drinks.
WORKOUT OF THE DAY
STRENGTH
A. 6 sets of:
3 Push Press + 1 Push Jerk from the rack
*hold at the top of the jerk for 10 secs
1 Burpee max Broad Jump
B. 12 min EMOM
3 Power Snatches
*building weight each set
CONDITIONING
2 rounds for time of:
200m Run
6 Power Snatches @70% of what you got today
12 Pull-ups
24 Push-ups
CLASSIC CROSSFIT
WORKOUT OF THE DAY
STRENGTH
Front Squat
25 mins to get a heavy single rep,
-then-
reduce weight by 20% and perform 2 sets of 5
CONDITIONING
For time:
21-15-9
Power Clean 50/30kg
Shoulder to Overhead
