Monday 21 April

09_deadbugs

Niners kicking up a stink about the workout???

Just one workouts today peeps, 9am, see you there!!

If you've fallen off the wagon over Easter weekend, you'll be glad to hear about our May Nutrition Challenge, starting May 1st.   We'll be releasing details about that tomorrow.  But it's going to be a pretty full on 4 weeks, so you should only consider it, if you're willing to commit!

Our hearts go out to Dannee and Jigisha Patel, after Columbus Cafe was damaged by fire on Saturday afternoon.  We're here to help if we can guys, and we know you'll be back on your feet super quick.

Workouts for Week April 21

FITNESS

A.
Press 3 x 8
Pullup 3 x 5
B.
Run 800m
25 Russian Swings
3 Wallwalks
Rest 3mins
Run 600m
20 Russian Swings
2 Wallwalks
Rest 2mins
Run 400m
15 Russian Swings
1 Wallwalk
A.
Back Squat3 x 8
B.
In 1min complete 15 Wallballs
In 1min complete 15 Burpees
In 1min complete 30 Lateral Jumps

3 rounds

A.
Power Clean5 x 1.1.1
B.
5 DB Power Clean
10 DB Reverse Lunge
50m Single Arm Waiters Walk
Rest 1min
3 rounds
A.
Ring Pushup
3 x 12
Pendlay Row
3 x 12
B.
Tabata Row, 8 x 20on/10off
A.
Front Squat 3 x 5
B.
5 Renegade Rows
10 Situps
15 Russian Swings
AMRAP in 7mins
C.
2 x 100m Backwards Sled Drag Finisher

PERFORMANCE

A.
Press 3 x 5
Pullup 3 x 5
B.
Run 800m
25 Russian Swing
15 Ring Dips
Rest 3mins
Run 600m
20 Russian Swing
10 Ring Dips
Rest 2mins
Run 400m
15 Russian Swing
5 Ring Dips
A.
Back Squat
4 x 8
B.
3 Rounds of:
In 1min complete 10 DB Hang Squat Cleans 20/12.5kg
In 1min complete 15 Burpees
In 1min complete 30 Double Unders
A.
Power Clean Work up to a heavy 1.1.1
B.
2 reps E30s for 7mins
A.
Ring Dip
3 x 8-12
Pullups
3 x 12-15
B.
60 Thrusters 40/25kg
Complete 5 Burpees EM, starting at 1min.
A.
Front Squat
3 x 3
B.
20 KB Swings 24/16kg
20 KB Rack Lunges
4 rounds
C.
2 x 100m Backwards Sled Drag Finisher

 

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