“Dead Sled Fred”

In teams of 3-4 complete the following,

For time:
150 Toes to bar
100 Dumbbell thrusters, 22.5kg (15kg)
50 x 10m Sled shuttles, 52.5kg (35kg)

Partition reps however you please between team members. You may have multiple people working on the same station whenever you please.

Rx’d+ = 25kg (17.5kg) DB/ 60kg (42.5kg) sled
Masters 50yrs+/ Teens = 20kg (12.5kg) DB Thruster
Masters 60yrs+ = Hanging knee raises/ 15kg (7kg) DB Thruster/ 40kg (20kg) Sled shuttle

Post time and options to comments.

“Clean and jerk/ conditioning Complex”

On the 3:00 for 5 Rounds:
50 Double unders
2 Power cleans
2 Front squat
2 Push jerk

Adjust bar load and rest in the remaining time left in each of the 3min windows, before starting the next.

Set 1: 55% of 1RM Clean and Jerk.
Set 2: 60% of 1RM Clean and Jerk.
Set 3: 65% of 1RM Clean and Jerk.
Set 4: 70% of 1RM Clean and Jerk.
Set 5: 75% of 1RM Clean and Jerk.

Compare to 25/08/20 and 19/10/22.

Post option and loads for each of the 5 sets to comments.

TODAY WE RESPECT AND APPRECIATE ALL THAT HAS BEEN SACRIFICED FOR US BY OUR SERVICE MEN AND WOMEN.

LEST WE FORGET.

A REMINDER THAT THERE IS ONLY ONE SESSION TODAY @ 7AM.

“Akker”

Individually or in pairs complete the following,

10 Rounds for time:
22 Push-ups
22m Walking lunge
22 Air squats
22m Bear crawl
200m Run

Post time and options to comments.

A REMINDER THAT WE ARE ONLY RUNNING THE ONE SESSION @ 7AM THURSDAY DUE TO ANZAC DAY. THIS GIVES PEOPLE ENOUGH TIME TO HEAD TO THE BOX AFTER THE DAWN SERVICE.

“Exposed”

For time:
5-1 Reps of:
Rope ascents, (15ft)
Deadlifts, 143kg (102kg)

Rest 2mins

10-1 Reps of:
Calorie echo bike
Abmat sit-ups

Rx’d+ = Legless rope ascents, (15ft)/ 155kg (110kg) DL/ GHD sit-ups
Masters 50yrs+/ Teens = 125kg (90kg) DL
Masters 60yrs+ = Rope pulls 1-1 reps/ 84kg (55kg) DL

Post time and options to comments.

Complete one set every 3mins:

A) Overhead squat
3-3-2-2-2-1-1-1-1

-From the racks.

B) Superset with one of the following:
Option 1: 20 Pulls on the ski for distance
Option 2: 20 Pulls on the rower for distance

Post load and total distance (m) and options for each section to comments.

Choose one of the following workouts,

“Nate”

As many rounds as possible in 20mins:
2 Muscle-ups
4 Handstand push-ups
8 Kettlebell swings, 32kg (24kg)

(Rani 17+2 rx’d)

OR

“Jetset Jane”

As many rounds as possible in 20mins:
2 Wall walks
4 Burpee pull-ups
8 Kettlebell swings, 24kg (16kg)

(Jason 15+2 rx’d, Carolyn 11+2 rx’d)

Post rounds, reps and options to comments.

“Power-band”

In pairs complete the following,

Every 4mins until 100 reps are completed:
Power cleans, 60kg (42.5kg)

Ath 1: Row 500m (400m)
Ath 2: 30 Wallball shots, 9kg to 10ft (6kg to 9ft)
Max reps, Power cleans, (both athletes)

*Athletes must start on different stations every 4mins.

Rx’d++ = 84kg (55kg) PC
Rx’d+ = 70kg (47.5kg) PC
Masters 50yrs+/ Teens = 52.5kg (35kg) PC
Masters 60yrs+ = 42.5kg (30kg) PC/ Row 400m (300m)/ 6kg to 10ft (4kg to 9ft)

Post team time and options to comments.