There is only one class today at 08h00. Be sure to wear long socks!
In 3 teams, complete the following for time:
15 rope climbs
60 ring dips
120 KB swings
10 rope climbs
60 ring dips
80 KB swings
5 rope climbs
60 ring dips
40 KB swings
*Each member must complete at least 1 rope climb on each round, 10 ring dips on each round, and 10 KB swings on each round.
There is only one class at 08h00 today due to the public holiday.
Team Workout:
Dirty 30 Relay
30 box jumps
30 pull-ups
30 KB swings
30 walking lunges
30 M.B sit-ups
30 push press
30m tire flip
30 wall balls
30 double unders
All team members perform this workout in a relay style. The order is to remain the same throughout the workout.
The first team member performs the first task, when they finish they transition and the second team member begins on the vacated movement.
Athletes may not move forward until the team mate in front begins on the next movement.
Clock stops when the final team mate completes the final movement.
In teams complete 5 rounds of:
100 KB swings (Russian)
200 double unders (x4 singles)
10 rope climbs
*Each task must be completed before moving to the next. You can have 2 athletes working at any time.
HAPPY BIRTHDAY MARTIN BAIN VENN FOR TODAY, AND CAROL BROWN AND SPIRO ELIOPOULOS FOR SUNDAY!
In teams, complete the following for time:
400m run (as a team)
Max rep push-ups (as individuals)
400m run (as a team)
Max rep pull-ups (as individuals)
400m run (as a team)
Max rep Russian swings (as individuals)
400m run (as a team)
Max rep thruster (as individuals)
The 400m run must be completed as a team. You cannot move on to the next station until all members are back.
Each team member must attempt max reps at each of the stations. Your attempt ends when you cannot complete 2 successive reps.
Only one team member can be working at a time on the stations. All members must complete their max reps before you can run again.
Tally all reps completed by all members. Score is the total number of reps subtracted from the time it took to complete the workout.
HAPPY BIRTHDAY COACH TANIA!!!
In teams of 2, complete the following for time:
10 x 100m run (alternating)
100 deadlifts
200 double unders
100 push-ups
10 x 100m run (alternating)
Perform in chipper style with only 1 athlete working at a time.
