Monday 11 May


More work in less time. 

We do a strength or power based movement every weekday.

But it's often a pretty tight time window, given the drills, skills, and metcon we're fitting in there too.

Sure, it would be good to spend some more time just lifting (and sometimes we do just that), but remember, that our aim is to develop broad, general and inclusive fitness; whether you train 3 x week, or 6 x.  This means plenty of variety and a tight time table.

Do your best to get at least one set that is an improvement on the last time you did that exercise.
If you are more experienced, aim for as many heavy sets as you can.  Sure, it may take a stronger lifter more time to get up to a working weight, but they also know what they are doing, so wont take as long as a newbie to get set up and start working.
And of course, if you ever want to spend more time on the barbell, and aren't too fussed about the metcon, talk to the coach, it wont be a problem!   Strength Division with Coach Craig is also a great option - a solid hour of lifting, Wednesdays at 7pm.
Pushpress 3 x5
Pullup 3 x 1-210 burpees
15 Russian swings
Run 200m
1 wall walk
AMRAP in 15mins
Front Squat 3 x 8

5 Manmakers
50m Sled Drag
4 rounds

Power Snatch 5 x 1.1.1

7 Burpee
7 DB Snatch 20/15kg
7 Box Jump 60/50cm
7 mins, alternate hands on DBS each round

Press 3 x 5
Pullup 3 x 58 Pushups
12 Russian Swings
16 Squats
Run 400m
AMRAP in 10mins
DB Split Squat
3 x 8 e/leg10 Medball Situps
10 Plate G2OH
10 Slamballs
10 OH Rev. Lunge
AMRAP in 7mins


Pushpress 3 x5
Pullup 3 x 1-210 clapping push-ups,
15 kettlebell swings 24/16kg
Run 400m
1 rope climb
4 rounds
Front Squat 3 x 8

Heavy Liz
Power Clean 85/50kg
Ring Dip

Power Snatch 5 x 1.1.1

50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Press 3 x 5
Pullup 3 x 520 KB Swings 24/16kg
20 Push Press 45/30kg
20 Squats
3 rounds
Back Squat 20

10 TTB
10 DB Snatch 20/12.5kg
AMRAP in 7mins

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