Tuesday 21/11/17
PART A Every 4 minutes for 5 rounds 12 Toes to Bar 15 Deadlifts (85/60) 200m Run PART B Accumulate 2 minutes of Seated L-sit hold Every break, complete 10 Sit ups 5 Minute time cap
PART A Every 4 minutes for 5 rounds 12 Toes to Bar 15 Deadlifts (85/60) 200m Run PART B Accumulate 2 minutes of Seated L-sit hold Every break, complete 10 Sit ups 5 Minute time cap
PART A 7 Sets Power Snatch + Low Hang Snatch + Overhead squat Compete sets every 2 minutes PART B As many rounds as possible in 15 minutes 60 Double Unders 20 Burpee to plate (20kg) 15 Overhead Squats…
Good Luck to all the Bounce athletes Competing at the Superhero & Sidekicks partner competition today! If anyone would like to cheer on the crew and check out some action the comp kicks off at 8:30 and will finish around…
PART A As any rounds as possible in 15 minutes 9 Deadlifts (80/55) 18 Kettlebell Swings (24/16) 27 Unbroken Double Unders PART B 4 Rounds 10-20 GHD sit ups GHD sit ups are a movement you must build capacity…
PART A 6 Sets Max Effort Strict Ring dips Rest 90 seconds between sets Super set each set of Dips with 10 Slam balls – Focus on power output, slam as hard as possible. PART B 3 Rounds for…
PART A 7 Rounds 3 Snatch Deadlift + 2 Power Snatch + 1 Overhead Squat Complete sets every 2 minutes PART B For time 30 Hang Snatch (60/42.5) 10 minute time cap
PART A Every 90 seconds for 6 Rounds 5 Bar muscle ups PART B 3 Rounds for time 16 Front Rack Barbell Lunge (70/50) 14 Lateral Bar hop burpee 12 Toes to bar 15 minute time cap
PART A Back Squat 4 x 10 @ 70% 1RM Complete sets every 3 minutes PART B With a Partner, For time 50-40-30-20-10 Wall balls (9/6) Dumbbell Power Clean (22.5/15) 18 min time cap
As many rounds as possible in 20 minutes 5 Power Snatch (42.5/30) 10 Toes to bar 15 Air Squat
PART A 5 Rounds 2 Power Clean + 2 Hang Power Clean Then 5 Rounds of 3 Push Press + 3 Push Jerk Complete all sets on a 1:30min timer PART B For time 21-15-9 Reps of Shoulder to…