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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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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

 

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