Monday 4 May


Big thanks to everyone who made it over to the 930am Saturday workout at CFNZ and/or brunch afterwards, awesome to catch up with everyone.  I think we should do that sort of thing a bit more often, no excuse needed.

Total brain fart with the workouts last week, not sure how I missed putting Nancy in to Fridays session, but we can get caught up on Wednesday!  This is a classic test of aerobic capacity and full body mobility/stability, and one I've enjoyed a long history with....


Snatch Deadlift + Hang Power Snatch + OH Squat/Rev. Lunge
Build to a heavy set20 Russian Swing
10 KB Rack Lunge
18 Russian Swing
8 Rack Lunge
16 Russian Swing
6 Rack Lunge
14 Russian Swing
4 Rack Lunge
12 Russian Swing
2 Rack Lunge
AMRAP in 6mins
Build to a heavy set of 310 Hanging knee Raises
10 Box Jumps
Rest 60s
AMRAP in 15 minutes:
Front Squat
Build to a heavy set of 5
In 3mins;
100m Run
150/100m Row
100 Single Skips
AMRAP Slamballs
Rest 3mins
5 rounds
Clean Deadlift + Hang Power Clean + Front Squat10 DB Power Clean
10 DB Reverse Lunge
50m Single Arm Waiters Walk
10 Weighted Situps
Rest 1min
3 rounds400m Loaded Carry 


EM x 12
Min 1-2-3 at 60%
Min 4-5-6 at 70%
Min 7-8-9 at 80-85%
Min 10-11-12 @ 75-80%3 Deadlifts 100/70kg
3 DB Hang Squat Cluster 20/12.5kg
10 rounds
5 x 110 Box Jumps 60/50cm
10 Ring Dips
10 Weighted Situps
Rest 60s
AMRAP in 15mins
OH Squat
Build to a heavy tripleNancy
400m Run
15 OH Squats 42.5/30kg
5 rounds
3 Russian Swings
3 Hang Power Cleans
3 Front Squats
AMRAP in 3mins
Rest 3mins
3 sets
5 x 1EM x 16 Minutes
Even: 15 Wall Balls 9/6kg
Odd: 40 Double Unders

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