Spring (challenge) is in the air…

ryanandco

Finishing up another cycle of training, and retesting some strength, power and conditioning pieces.

Make sure you dig out your previous scores so you have something to chase, and PR's to be excited about!

It's worth trying to get to the gym a little earlier, to make sure you are optimally warmed up and prepared to give your best effort.

Following this week, we'll have a standard week of training before setting some benchmarks for our next cycle.

Also, this next cycle is tying in with the start of our annual Spring Challenge!

A chance to acknowledge the changing season, with a reset of nutrition habits, some inspiring goals, focused training and the motivation of a team, tapping into the vast knowledge and resources we have available to you.

This time, it's going to be a bit more intimate, you'll be working in partners rather than teams.  So feel free to grab a buddy now!

More details coming this week.  Watch your inboxes.

FITNESS

Front Squat 3RM

CFNZ Benchmark
“Bond”
10 DB Snatch 30/20kg
100m Suitcase Carry
5 rounds

Strict Pullups/Pushup
max reps for score
then 3 more sets of max reps, resting as neededCFNZ Benchmark
“Mad Max”

400m Sled Drag with 50/35kg

For Time

Hang Power Snatch 3RM (10mins)Then,

2km Row

Split Squats
3 x 6 e/leg“Richards”
In 4mins;
Run 400m
Max Wallballs 9/6kg
In 4mins;
Run 400m
Max Situps
In 4mins;
Run 400m
Max OH Walking Lunges 20/10kg
In 4mins;
Run 400m
Max Slamballs 9/6kg
Score is total reps, of the 4 movements added together
Deadlift 3RM

CFNZ Benchmark
Ripley
250/200m Row
15 Burpees
15 Russian Swings 24/16kg
10 Burpees
10 Russain Swings
E7M x 3, record all 3 times

PERFORMANCE

Front Squat 1RM

CFNZ Benchmark
“T-800″
800m Run, 30 Thrusters 60/40kg, 800m Run

Strict Pullups/sHSPU

max reps for score of each

CFNZ Benchmark
“Connor”

Pullups, HSPU, TTB, Pistols

50 reps of each

Snatch 1RM (Power or Squat)2km Row Back Squat
20RM or 5RMFGB 2.0
Wallball 9/6kg
Box Jump 60/50cm
Pushjerk 40/25kg
Russian Swing 24/16kg
Burpee
Rest.
1 min of each x 3 rounds
Deadlift 1RM

CFNZ Benchmark
"Dalton"
3 Power Cleans
3 Front Squats
3 Jerks
80/50kg
AMRAP in 10mins

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