Tomorrows almost upon us. The 3rd Anniversary Games! Which team is going to take the title? 

If you aren't competing, but you're around at some point in the day, be sure to swing by and have a beer with us and cheer everyone on.

Next weeks programming below. A chance to test your new Front Squat gainz and master some gymnastic skillz. 

 

Monday:

Workout of the Day:

A) Front Squat: 3-3-3-2-2-2-1-1

B) 21-15-9

Burpees
KB Swings

Tuesday:

Workout of the Day:

A) Skill: Kipping Handstand Push Up

B) 21-15-9 reps for time of:

Handstand push-ups
Chest to Bar Pull Ups

Wednesday:

Workout of the Day:

A) Push Jerk: 3-3-3-3-3

B) Sham

7 rounds for time of:

11 body-weight deadlifts
100-meter sprint

Thursday:

Workout of the Day:

A) 12 min Alternating EMOM

8 Ring Dips
30 Seconds Chin over bar hold
15 Wall Balls

B) 5 rounds for time of:

50 double-unders
10 Power Cleans ( 50/35kg / 40/30kg / 30/25kg)
10 burpees
50 double-unders
Rest 2 minutes

Friday:

A) Skill: Kipping

Complete as many reps as possible in 20 minutes of:

60/40kg. clean and jerks, 15 reps
Rest 1 minute
70/45kg. clean and jerks, 15 reps
Rest 1 minute
80/52.5kg. clean and jerks, 15 reps
Rest 1 minute
90/60kg. clean and jerks, 15 reps
Rest 1 minute
100/70kg. clean and jerks, 15 reps
Rest 1 minute
110/80kg. clean and jerks, 15 reps

* Scale: First set should be around 50-60% 1RM *

Saturday:

In Pairs, for 30 mins

1 Mile Run (both carrying a green band together)

AMRAP

50 Pull Ups
75 Burpees
100 cal Row
75 Box Jumps
50 Wall Balls

Cave:

A) EMOM for 16 Mins

Odd Mins - 2 x Back Squat
Even Mins - 2 x Strict Overhead Press
Use around 85% of 1RM of each lift.

B) 90 seconds on / 30 seconds off

- Max Slam Balls
- Max Pull Ups
- Max effort Prowler Push (no added weighted)
- DB Clean and Jerk
- Battle Ropes

Weekly Conditioning:

Monday/Tuesday:

A) 6 Min AMRAP

30 Double Unders (60 singles)
100m Run
10 DB Thrusters

B) 21-15-9

Sit Ups
Box Jumps

C) 8 Min AMRAP

8 Burpees
4 Pull Ups
8 Air Squats
4 Push Ups

D) Tabata Russian KB Swings (KB cant touch floor during rest - 5 burpee penalty, accumulative for whole class to be done at end of WOD)

Thursday:

A)3 rounds

30s work 30s rest per station

sit ups
KB swing 24/16kg
mountain climbers
DB push press

B) 8 min AMRAP

5 DB snatch each arm
10 pull ups
10 push ups

C) EMOM 12 minutes

odd - 12 wall balls
even - 12 burpees

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