Warm Up

10 Basic dot drills—-> 10 Mountain climbers—-> 10 Shoulder Taps—-> 10 Hollow Rocks—-> 10 GHD SU

Strength

3 Position Cleans

3 - 3 -3 -3-3

Work Out

” Jackie “

1 Km Row
50 Thrusters 20 /15kg
30 Pull Ups

No 9.15am Class today - we are busy supporting ” Corro” and the many other Regional Athletes.
Saturday class as per normal.

Warm Up

2.00 minutes Double Under Practice
10 Strict Pull ups
10 Dips
10 Hollow Rocks
10 Squats

Strength

Front Squats

65% x 6
70% x 5
75% x 5
80% x 3 x 2

Work Out

” Bear Complex “

5 sets

7 rounds of:
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press

Rest between sets as needed.  Goal is max load in a set.  No changing loading during a set

Rules of the Bear Complex:
1. No resting on the ground (even to re-grip).  Failure to do so designates a failed set and the athlete must stop. 
2. Failed sets absolutely count as one of your five.
3. You can break up or combine the movements as long as the following are met: the clean starts at the ground and finishes standing with the hip at full extension, squats go below parallel and push presses finished locked out overhead.
4. Push jerks are acceptable.
5. There is no time component for a set, the athlete can rest anywhere EXCEPT on the ground.
6. Athletes perform 7 rounds of the sequence to get through one set.  There are 5 sets

Get down to WIN Entertainment Centre to support Mark Corrigan the only Illawarra / Thirroul athlete who qualified in the CrossFit Open. 

The gym will be closed Friday from 8.30am. There will be no Friday 9.15am class. 

Warm Up

Group Warm Up

Strength

Strict Press

60% x 5
70% x 5
75% x 5 x2

Work Out

4 Minute AMRAP

30 Sec Push Ups
30 Sec 10 m Shuttle Run

4 Minute Amrap

30 Sec Ring Dip
30 Sec Lateral Jumps

Total number Push Ups & Ring Dips are your score

No Yoga this morning

After some yummy treat ideas PaleOMG have a few great recipes for you to try.

Warm Up
2 x

100 Skips
10 Abmat sit ups
10 Lunges
10 Dips
10 Tap swings
5 Wall walks
10 squats

Strength

Back Squat
65% x 6
70% x 6
75% x 6
80% x 5 x 2

Work Out

4 x

Run 200m
10 Burpees
20 Kettle Bell Swings

Cash Out

4 x

30 sec hollow hold
30 side arch hold (ea side)
30 sec rear sleeping

Warm Up

Agility drills

Strength

Snatch Balance - Technique

Work Out

” Diane”

21-15-9
Deadlift 100kg / 70kg
Handstand Push Ups