Fitter Stronger Tougher

Oct 19 2019

Monday: '20.2'

CONDITIONING

'20.2'

Oct 18 2019

Saturday: As the Crow Flies..

Reminder there are no classes tonight due to the running of Friday Night Lights.

CONDITIONING

In teams of 3 - 

For time:

Row 3k
200 Plate GTO 25 / 20 kg
100 T2B
50 KB Thrusters 24 / 16 kg
25 Rope climbs

Oct 17 2019

Friday: Round 2..

Friday Night Lights is back on again this week so that means no afternoon classes again.  If you are competing make sure you sign yourself into a heat and be there around 5pm for the workout brief.

The Tribe Cafe will be pumping and the action will be hot so come down and support our athletes for 20.2!!

STRENGTH

EMOM for 12 mins:

Min 1 - Strict HSPU x 1-10 reps
Min 2 - Bar muscle up x 1-5 reps
Min 3 - Hollow hold x 30 seconds

CONDITIONING

AMRAP in 12 mins of:

Run 200m
12 Burpees
21 OH Squats 45 / 30kg

Oct 16 2019

Thursday: Round and round..

STRENGTH

Every 2 mins for 10 sets:

1 Power clean + 1 Hang squat clean + 1 Squat clean

* Build first 5 sets and then hold 5 sets at heavy.

CONDITIONING

5 rounds for time:

5 Deadlifts 120 / 80 kg
50 Double unders

* 10 min cap