[Warm Up] 2 rounds of :45 sec hamstring walk outs (lying on your back) rest 15 sec :45 sec shoulder circles rest 15 sec :45 sec Alt Single leg Deadlift rest 15sec :45 sec bottom up KB Hold Sumo Deadlift High Pull (10, 10, 10, 10, 10) Metcon (Time) For Time 10 – 1 &…
Metcon (Time) Partner Workout Run 1.6km (400m Track Relay style) 40 KB Swings 24kg/16kg 40 Push Ups 80 Calorie row/ride 40 Push Ups 40 KB Swings 24kg/16kg Run 1.6km (400m Track Relay style) *One Partner Working at one time. Reps are total between the partnership.* – Comp Optional – Run 1.6km (400m Track Relay style)…
Happy Birthday Coach Jakey! ???????? Metcon (AMRAP – Reps) In Partners Perform as Many Reps as Possible in 25 Min 500m Run 25 KB Swing (24/16) 30 Box Jumps (24/20) 25 Pullups Both Partners must complete all rounds and reps individually, however only one partner can work at a time (except the run, you both…
** 45 Derby Street, Rockhampton 4700 ** Metcon (Time) In Partners For Time 50 Box Jumps 24″/20″ 40 KB Swings 24kg/16kg 30 Toes 2 Bar 20 Clean & Jerk 60kg/40kg Run 1km (together) 20 Clean & Jerk 60kg/40kg 30 Toes 2 Bar 40 KB Swings 24kg/16kg 50 Box Jumps 24″/20″ – Comp Optional – Box…
Overhead Lunge (10, 10, 10, 10, 10, 10) *Focus is on core stability. @ 30-40% of 1RM Split Jerk *Take weight from the racks. Then… Metcon (2 Rounds for reps) AMRAP – 7min Row 70 Calories – 7 KB Swings 24kg/16kg 7 Alt OH KB Lunges (left arm) 7 Alt OH KB Lunges (Right arm)…
Please Note: 6am and 6:30pm Classes no dumping of the bar. The Other Overhead Complex (Weight) Perform 5 Rounds for Max weight: 1 Strict Press 2 Push Press 1 Split Jerk Score is max weight lifted across all sets. Multiply each set you do by 4 to get the weight lifted for that set, then…
