Monday 16 June

bjorn_matt

Bjorn and Matt going to a special place on the airbikes......

Thanks to everyone who came by to celebrate CFNZ's 6th birthday, we had a great day.  Let's do it again some time soon.  Perhaps another virtual comp?  What is that you ask?

Well kids, the sky is the limit.  Last one we did was maybe a bit lame, but we challenged both gyms to an attendance comp - which gym could get the most active members in the door in one day.

Next time perhaps we should go for average score on the days workout?  AM vs AM?  PM vs PM?  Overal score?

Stay tuned.....

FITNESS

Front Squat 3 x 5

1 Minute Row, cals
1 Minute Rest
1 Minute Pullups
1 Minute Rest
1 Minute Push Press
1 Minute Rest
3 Rounds for max reps

Dead 3 x 5

2 TGU
4 DB Snatch
6 OH Walking Lunge
6 rounds, alternating hands each round
NFT

Optional
50m Rack Walk
100m Farmers Walk
2 rounds, rest as needed.

Ring Pushup
3 x 12
Pendlay Row
3 x 1210 Slamballs
10 Burpees
200m Run
AMRAP in 7mins

1 Max set of wallballs

Back Squat 3 x 8

Perform the following complex every minute, on the minute, for 10 minutes
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Front Squats
5 DB Pushpress

Power Clean 5 x 1.1.1

15 Power Cleans
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Run 400m

5 Manmakers
10 Step down Box Jumps
AMRAP in 6minsRest 5 minutes, then…

10 Goblet Squat
15 Slamballs
AMRAP in 6mins

Rest 5 minutes, then…

10 SDHP (KB)
15 Situps
20 Lateral Plate Jumps
AMRAP in 6mins

PERFORMANCE

Front Squat 3 x 1

1 Minute Row, cals
1 Minute Rest
1 Minute Pullups
1 Minute Rest
1 Minute Push Press 45/30kg
1 Minute Rest
3 Rounds for max reps

Deadlift 3 x 5

2 TGU
4 DB Snatch
6 OH Walking Lunge
6 rounds, alternating hands each round
NFT

Ring Dip
3 x 8-12
Pullups
3 x 12-1520 TTB
40 Burpees
800m Run

1 Max set of Wallballs

Back Squat
6 x 420 Thrusters 60/40kg
20 cal row
20 KB Swings 32/24kg
20 Burpees
Power Clean 5 x 1.1.1

15 Power Cleans 60/40kg (Comp 70/45)
Run 400m
10 Power Cleans
Run 400m
5 Power Cleans
Run 400m

5 Power Snatch 50/35kg
10 C2B Pull-Ups
15 Box Jumps
AMRAP in 6minsRest 5 minutes, then…

10 Overhead Squat 40/25kg
15 TTB
AMRAP in 6mins

Rest 5 minutes, then…

10 Deadlifts 60/40kg
15 Wall Ball 9/6kg
30 Double Unders
AMRAP in 6mins

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