April 30, 2018

A)

Establish a heavy 5 Back squat 

Then,

Establish a heavy 3 Back squat

Then,

Establish a heavy Back Squat

[30 min cap]

B)

AMRAP in 5:

20 Back squat 62.5/42.5

20 Push-ups

*Back squats from floor

April 29, 2018

Happy Birthday Charlie XOXO! 🎉

“Charlie 45”

EMOM for 24:

:45 Max rep Row cals

:45 Max rep Burpee box jumps 24/20”

:45 Max rep DB Thrusters 15/10

:45 Max rep Kettlebell swings 24/16

-rest 2:00-

AMRAP in 4:

29 Pull-ups

94 Double unders

April 27, 2018

AMRAP in 25:

12 Toes to bar

8 Strict handstand push-ups

400m Run

April 26, 2018

Teams of 4:

For time:

600m Row OR Ski (600m each pair)

50 Rounds of “Cindy” (working simultaneously)

40 Clean and jerk 70/45 (2 barbells - 20 each pair)

30 Synchro “up-downs”

[25 min cap]

April 25, 2018

A)

Pistol squat technique and skill work

B)

AMRAP in 10:

12 Pistols squats

60 double unders

April 24, 2018

“Wood”

5 Rounds for time:

400m Run

10 Burpee box jumps 24”

10 Sumo deadlift high pull 42.5

10 Thrusters 42.5

Rest 1min

Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

NB: We will only be running  7am &  8am classes with a service at 7am. Babysitting will be available for both classes. Collection buckets will be provided by Legacy Brisbane for gold coin donations.

April 23, 2018

A)

Find a heavy single Snatch grip deadlift

[9 min cap]

-1:00 transition-

B)

Find a heavy single Power snatch

[9 min cap]

-1:00 transition-

C)

Find a heavy single Snatch balance

*Use racks

[10 min cap]

April 22, 2018

A)

AMRAP in 10:

30 cal Row

50 One-arm DB shoulder to overhead 20/15 (25L/25R)

Max effort rope climbs (15’)

*Can alt b/t left and right arms as desired

*Rest 5:00

B)

AMRAP in 10:

30 One-arm DB Power cleans 20/15 (15L/15R)

100 Ab mat Sit-ups

Max effort Wall balls 9/6 (10’)

April 20, 2018

4 Rounds for time:

Rounds 1 and 3:

600m Run

8 Power snatch 62.5/42.5

4 Muscle-ups

Rounds 2 and 4:

600m Run

8 Overhead squat 62.5/42.5

4 Muscle-ups

*One barbell per person, same weight across 

[28 min cap]

April 19, 2018

Team of 3:

AMRAP in 30:

15 Bench Press 45/30

90 Double unders

30/24 cal Row

*Every round increase the bench press weight by 5/2.5kg

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