Fitter Stronger Tougher
Jul 18 2019
Friday: Bounce Pass..
Just a reminder that this weekend is the Townsville Allstars event and there will be no Saturday classes.
Come down and support our many teams participating in this years event which is also for the very first time being held inside our facility!
STRENGTH
Weighted Pull-up 5 x 2 reps
* Every 3 mins and build to a heavy 2 rep
CONDITIONING
In teams of 2 -
5 rounds each of:
12 / 8 Calories row
8 Lateral burpees over the rower
* 14 min cap
Jul 17 2019
Thursday: Snatch EMOM..
STRENGTH
EMOM for 4 mins of:
1 Snatch pull + 1 Muscle snatch + 1 High hang power snatch (use light load)
rest 1 min
EMOM for 5 mins of:
1 Snatch pull + 1 Hang power snatch (use moderate load)
rest 1 min
Every 30 seconds for 12 sets:
1 Power snatch (use heavy load)
CONDITIONING
Every 3 mins for 4 sets:
15 / 10 Ski Calories
50 Double unders
Jul 16 2019
Wednesday: Push-Pull..
CONDITIONING
AMRAP in 20 mins of:
20 / 12 Calorie Bike Erg
15 T2B
20m Sled push
15 Pull-ups
Jul 15 2019
Tuesday: 'Optimus Prime'
STRENGTH
Front squat 5 x 3 reps
* Lift every 3 mins and hold across for all sets
CONDITIONING
'Optimus Prime'
AMRAP in 7 mins of:
Wall balls
* On the top of every minute do 5 Deadlifts 102.5 / 70 kg
Workout courtesy of CrossFit New England.
