Today's Workout

Buy in
Max distance broad jump
3 x attempts

then

4 x
500m row
400m run

cash out
50 x plyo push ups
(from a weight plate alternate from left hand to right hand)

Today's Workout

Buy in
Standing wide grip press
3-3-3-3-3

Then
7x
3 deadlifts 70/45kg
3 power cleans
Do not let go of the bar during the round. If you do so you must perform 5 burpees then continue on.

Today's Workout

OHS
3-3-3-3-3

Then
Muscle up's
12-9-6
Double unders
100-75-50
eg, 12 Muscle up's, 100 du's, 9 Mu's, 75 du's and so on.

Scaling options
2x chest to bar instead of mu's
2x pull-ups instead of chest to bar
single skips if you don't have du's.

Today's Workout

Max rep ring dips

then
Christine
3 x
500m row
12 dead lifts @ bw
21 box jumps 24/20

cash out
Wall walk practice

Today's Workout

3 x
1min thrusters 20/15 kg
1min push ups
1min sit ups
1min bws
1min 10m shuttle runs. (must touch the ground at each end. Each completed shuttle run is 1 rep).

rest 2 mins between rounds
score = total max reps
cash out
3 x
1 min 30sec planks
rest 1 min between each

Rest

Today's Workout

Hybrid workouts and double trouble - we will be doing 2 of them. 10 min break between them.

Arrive early, warm up and get ready to go. Today's session will be decided the way all good decisions are made.

With a chatterbox. An evil chatterbox.



The nominees are:

'Frelannie'
Hybrid Frelen / Annie
50-40-30-20-10 double unders
25-20-15-10-5 db thrusters (17.5/12.5)

"Gracebeth"
Hybrid Grace / Elizabeth
21-15-9
Clean and Jerk (135/95lb)
Ring Dips

"Karency"
Hybrid Karen/Nancy
5 x
400m run
30 wall ball

"Grancy"
Hybrid Grace / Nancy
5 x
400m run
6 Clean and Jerk (135 / 95lb)

"Running Grace"
30 reps for time
Clean and Jerk
each time you break = 200m run

"Grannie"
Hybrid Grace/Annie
50-40-30-20-10 double unders
10-8-6-4-2 Clean and Jerk (135/95lb)

"Heavy Nancy"
4 x
500m run
15 OHS (105/75lb)

"GI Frelen"
5 x
800m run
15 db thrusters
15 burpees

Today's Workout

1km Row
then
4x3 min rounds
run 200m then in remaining time max reps
R1 box jumps 24/20 (stand up at the top)
R2 v-sits
R3 burpees
R4 med ball cleans (20/14)
for total reps
rest 3 mins between rounds

Today's Workout

Bench Press
3-3-3-3-3

Josh

21 OHS
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups

Today's Workout

Buy in
Max rep kb swings in 5mins 24/16kg

Then
50 Double unders
21-15-9 Ring dips and kte
50 Double unders.