Blog Archives
RAPATHON
They say Bone Broth is good for you. Well, bottoms up!
WORKOUT OF THE DAY
CONDITIONING
“Rapathon”
A. 20 minute AMRAP:
400m Run together
60 Jumping Squats
60 Ring Rows
60m Broad Jumps
60 Second Plank (same time)
60 Slam Balls
B. 10 minute AMRAP:
40 Push-ups
40 Hang Cleans with DBs 20/15kg
40 Cal Row
40 sec Deadhang together
SNATCH WOD
Don’t forget tomorrow night we’ll be hitting some Strongman fun again during the 7.15pm session so come on in and lift some objects.
And then Friday night we’ll be hitting our mid-year Friday Night Lights in-house team comp. Festivities will kick off at 6pm. Cost is $30 to cover drinks and food. Email or message Adam to RSVP.
WORKOUT OF THE DAY
STRENGTH
“Snatch WOD”
Build to a heavy Power Snatch and then:
CONDITIONING
5 rounds for time of:
3 Power Snatch at the weight you got to
15 Pull-ups
400m Run
25 minute CAP
STRONGMAN WORKSHOP TONIGHT AT 7.15PM
Blast from the past
Don’t forget tonight we are kicking off our first Strongman workshop tonight at 7.15pm. We’ll be running them for the next 4 weeks, so come in and have some fun lifting some odd objects.
WORKOUT OF THE DAY
STRENGTH
3 supersets of:
8 Barbell Hip Thrusts
4 Kettlebell Strict Press + 2 Push Press
***go as heavy as possible for both movements
CONDITIONING
3 rounds for time of:
12 Russian Kettlebell Swings
12 Burpees to target
12 Kettlebell Overhead Backward Lunges
12 cal Row
GET YOUR BODY MOVING
WORKOUT OF THE DAY
STRENGTH
A. 5 sets of:
5 Back Squats @ 70%
B. 6 x 1 Max Distance Broad Jumps
CONDITIONING
Bodyweight WOD:
For time
10 HSPU
10 Chest to Bar
10 Toes to Bar
20 HR Push-ups
20 Pull-Ups
20 Knees to Elbow
30 Air Squats
EVERYONE LOVES A SQUAT CLEAN THRUSTER!
WORKOUT OF THE DAY
STRENGTH
5 sets of:
4 Squat Clean Thrusters
CONDITIONING
Pairs Chipper – 3 rounds of:
30 Bench Press 50/35kg
400m Run together
40 Back Racked Barbell Lunges 40/30kg (RX+ 60/40kg)
ACCESSORIES
3 sets of :
8 Bentover Barbell Row
