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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

 

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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

 

 

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