PART A 5 Rounds 10 Seated Banded Row 10 Prone Behind the Neck Press 10 Banded External Rotation PART B AMRAP in 12 minutes 20 DB Hang Clean & Jerk 15 Box Jumps (24/20”)
PART A 3 Sets of 3 – Tall Jerk – On the minute 3 Sets of 2 – Pausing Split Jerk – every 90 seconds 5 Sets of 1 – Split Jerk – every 90 seconds Building to a heavy...
PART A For time, with a 10 minute time cap 50 Strict Handstand Push ups PART B AMRAP in 4 minutes 27 Cal Row OR 21 Cal Bike 27 Burpees to Plate 27 Chest to Bar Pull-ups REST 4...
In Teams of 3: In a 7:00 Window: 100/70 Calorie Assault Bike 115/80 Cal Row Time Remaining – Max Overhead Squats (43/30) … Rest 3:00 In a 6:00 Window: 75/50 Calorie Assault Bike 85/55 Cal Row Time Remaining – Max...
PART A 5 Rounds 5 Deadlifts @ 75% 8 Weighted Push Ups (AHAP but reps must be unbroken) Rest 90 seconds between rounds PART B 5 Rounds for time 8 Clusters (50/35) 4 Bar Muscle ups
PART A 5 Rounds 10 Bent Over Barbell Row 12 Banded Pull aparts Rest 90 seconds between rounds PART B 3 Rounds for total reps 1 Minute Kettlebell Swings (24/16) 1 Minute Double Unders 1 Minute Overhead Lunge (20/15)...
PART A For Time: 60 Cal Row Or 50 Cal Bike Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches, 10 Burpee Box Jump Overs 10 DB Snatches, 5 Burpee Box Jump Overs DB @ 22.5/15kg...
PART A Split Jerk 3 Sets of 3: Strict Press in Split 3 Sets of 3: Jerk Balance 3 Sets of 2: Split Jerk Rest 90 seconds between sets Aim to increment weight through all 9 sets PART B...
PLEASE NOTE – Due to the labour day public holiday we are only open for an 8AM session this morning. PART A Back Squat 4 Reps @ 75% 2 Reps @ 80% 4 Reps @ 75% 2 Reps @...