Saturday 8th August 2015

Saturday 8th August 2015

Kia Ora Team – Today we say farewell to two of our crew.  Jess is heading to Washington State University to join their high performance team as a rower.  This is amazing, and I hope she remembers us all when shes world famous.  

We are also saying farewell (for only a short period) to Monty whose off for a six week Army taster. Mate, your fitness will not be an issue where you are going.  Nga mihi tautoko ki a korua! Go Hard and know you both have your box mates behind you.

Workout of the Day – In Team of 4:

15 Min AMRAP

10 Tyre flip jump over (in pairs, 5 each pair)

100 Wall Balls (divide as needed)

100 Air Squats (entire team synchronised)

Then;

1000 m Sprint (as a team)

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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

 

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