The
Workouts
Clean & Jerk 4×2
Tall jerk 5x3 reps @ moderate weight*Start with bar on shoulders, on flat feet.Clean & Jerk for load: #1: 2 reps @ 75% #2: 2 reps @ 75% #3: 2 reps @ 75% #4: 2 reps @ 75%
read more5R, 40/20 for reps: Wall ball shot, V-up, Row, Bike
Complete 5 rounds for reps, 40 seconds work, 20 seconds rest at each station:Wall ball shot (boys: 20#; girls: 14#)V-upRow or Bike for caloriesRest
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5 rounds for time of:• 1000m Row (instead of 800m Run)• 30 Kettlebell Swings (boys: 32kg; girls: 24kg)• 30 Pull-ups
read more3 RFT: Power clean, Box Jump
Complete 3 rounds for time of:15 Power cleans (boys: 50kg; girls: 35kg)15 Box jumps (boys: 24"; girls: 20")
read morePush Press 6×3
Push Press for load: #1: 3 reps @ 75% #2: 3 reps @ 75% #3: 3 reps @ 75% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3+ reps @ 75% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 0.5kg to your training max for each additional '+' rep on January 30th.
read moreFront Squat 6×3
Front Squat for load: #1: 3 reps @ 75% #2: 3 reps @ 75% #3: 3 reps @ 75% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3+ reps @ 75% of training 1RM*Leave 2-3 reps in the tank on + set.*Add 1kg to your training max for each additional '+' rep on January 29th.
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