“The Mind Grind”

In pairs complete the following,

E2MOM 36mins for reps:
Wallball shots, 9kg to 10ft (6kg to 9ft)
Box-jumps, 24″ (20″)
Clean and jerk, 60kg (42.5kg)
Wall walks
Burpee bar touch, (2 hands)
Rest

*Only one athlete may work at any one time.

Rx’d+ = 30″ (24″) BJ/ 70kg (47.5kg) C&J
Masters 50yrs+/ Teens = 20″ (16″) BJ/ 52.5kg (35kg) C&J
Masters 60yrs+ = 6kg to 10ft (4kg to 9ft) WBS/ BJ 16″ (12″) Box step-up/ 42.5kg (30kg) C&J

Post total reps completed and options to comments.

A) Every 4mins x 7rds:
5 Deadlifts

-Reps must be touch and go.

B) Choose ONE exercise and perform a max effort after each deadlift set:
Option 1: Plank hold
Option 2: Hollow rocks
Option 3: Evil wheels
Option 4: L-sit hold, (rings or P-bars)

Post loads, effort and option for each set to comments.

“Big Horse”

For time:
20-18-16-14-12-10-8-6-4-2 reps:
Echo bike calories

10-9-8-7-6-5-4-3-2-1 reps:
Weighted pull-ups, 22.5kg (15kg)

*Kipping is permitted with the dumbbell.

Rx’d+ = 25kg (17.5kg)
Masters 50yrs+/ Teens = 15kg (7kg)
Masters 60yrs+ = Jumping pull-ups, (6″)

Post time and options to comments.

A) Every 3mins x 5rds:
4 Back squats + 2 Front squats

-From the racks. Rack and re-rack barbell for the FS reps immediately.

B) Amrap in 10mins:
10 Hang power cleans, 60kg (42.5kg)
25 Push-ups

*Complete 50 Double unders every 2.30mins – (0:00, 2:30, 5:00, 7:30min marks).

Rx’d+ = 70kg (42.5kg) HPC/ Deficit push-ups, 2 x 20kg (2 x 10kg) alphafit plates
Masters 50yrs+/ Teens = 52.5kg (35kg) HPC
Masters 60yrs+ = 42.5kg (30kg) HPC/ Single unders

Post loads, rounds, reps completed and options to comments.

ALL SESSIONS RETURN TO NORMAL TUESDAY. WE HOPE YOU ALL HAD A GREAT EASTER BREAK 🙂

“The Misfits”

Find a split time for each section:
10 Rounds for time:
50m Medicine ball sprint, 9kg (6kg)
5 Knees to elbows

5 Rounds for time:
10 Abmat sit-ups
10 Hip extensions or Supermans

3 Rounds for time:
25 Medicine ball cleans, 9kg (6kg)
25 Box-jumps, 24″ (20″)

Score = split times for each section.

Rx’d+ = GHD sit-ups/ 30″ (24″) BJ
Masters 50yrs+/ Teens = 20″ (16″) BJ
Masters 60yrs+ = 6kg (4kg) MB/ Hanging knee raises/ Supermans (on abmat)/ 16″ (12″) Box step-up

Post split times for each section and options to comments.

A REMINDER THAT THERE IS ONLY A 6AM SESSION FOR EASTER MONDAY. WE HOPE TO SEE YOU ALL IN TO BLOW OFF SOME EASTER CHEER 😉

THE NORMAL SCHEDULE WILL RESUME TUESDAY.

Complete 3 cycles of the following,

2min Amreps:
Row or Ski 250m (200m)
Max reps, dumbbell renegade rows

Rest 1min

2min Amreps:
Bike 500m (400m)
Max reps, Alternating dumbbell snatches

Rest 1min

2min Amreps:
Run 200m
Max reps, Alternating dual dumbbell lunges

Rest 1min

Men: 22.5kg
Women: 15kg

Rx’d+ = 25kg (17.5kg) DB’s
Masters 50yrs+/ Teens = 20kg (12.5kg) DB’s
Masters 60yrs+ = 17.5kg (10kg) DB’s

Post total reps completed for each section and options to comments.

A REMINDER THAT THERE IS A 6AM/7AM SESSION AS PER USUAL EASTER SATURDAY. PLEASE CHECK THE “NEWS AND EVENT” SECTION OF THE WEBSITE FOR THE MODIFIED EASTER HOLIDAY SCHEDULE.

“Swollen Saturday”

Every 5mins x 5rds complete for load and effort:
10 Bench press, (Choose one load)
Max rep effort, movement (choose one)

Option 1: Ring muscle-ups
Option 2: Strict pull-ups
Option 3: Ring rows

Start a new round every 5mins.

Post load , total reps completed and option to comments.