30 Ring rows
30 Band pull aparts
Posterior capsule distraction
Thoracic extensions
Pistol of doom
8 Rounds sled push go heavy
5 Rounds
10 Clean and Jerks 70/46kg (yes 46kg, it’s not a typo)
1 Rope climb… legless
scale to jimmies
Tabata
Hollow hold
Pistol of doom 15, 15
Peanut roll & crunches 5, 5, 5, 5
Barbell quickie 15
Reverse tabata
Handstand Pushups
then reverse tabata
Strict pull ups
Front Squat 1 – 10 – 1 – 20 – 1 – 30
Then
3min AMRAP
Push press 75/50kg
*6 burpees over the bar every time you drop it
30 Ring rows
30 Good mornings
Pistol of doom
Leg swings
thoracic rolls
In teams
“Clovis”
For time:
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
Tabata
Hanging L-sit
Pistol of doom 15, 15
Thoracic extensions 15
Groin Terror 10,10,10
EMOM pick a number of bar muscle ups or chest to bar pullups
3 Rounds for time
10 Overhead Squats 60/40kg
50 Double unders
**CHRISTMAS HOURS**
We will be CLOSED Christmas Day Wed 25th, Boxing Day Thurs 26th and New Years Day. Tues 24th Christmas Eve and Tues 31st Dec we will be running an 8am class only.