Monday 6th July 2015

Monday 6th July 2015

Kia Ora Team,  Reminder that tomorrow is the first day of our new trial classes Tuesday and Thursday 4:45 pm – 5:45 pm.  Cheers

Warm Up – RX Clinic

Strength – Alternating Sets

1a) 5×3 Power Cleans + Direct Jerk

1b) 4×8 Strict Pull Ups

Note: Work up to a heavy set of three power cleans and maintain this for the 5 sets.  If 8 UB is too easy, add weight.  Any grip pull up/chin up is ok

Conditioning – For time:

Buy In – 400m Plate Carry 20/15

3 rounds of:

9 Power Snatches 62.5/45

12 Handstand Push Ups

15 Toes to Bar Buy Out – 400m Plate Carry 20/15

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Saturday 24th August 2019

Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)

Friday 23rd August 2019

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Thursday 22nd August 2019

Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m

 

33 Hatrick St West, Whanganui, 4500, New Zealand

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