HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 31 July – 5 August

Monday
“Harley Love”
6 Rounds:
13 Thrusters 43/29Kg
14 Pull-Ups

Bonus Core
4 Rounds
30 seconds right side plank
30 seconds rest
30 seconds left side plank
30 seconds rest

Bonus Work
6 x 500m Row
Rest 1 minute

Tuesday
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 80/52Kg

Bonus Core
8 rounds
20 seconds hollow
20 seconds arch
(no rest)

Wednesday
“Play Dead”
AMRAP 5:
600m Run Buy-In
12 Deadlifts 84/61Kg
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts 102/70Kg
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts 125/84Kg
6 Barbell Burpees

Bonus Work
14.2

Thursday
“Kettlebell DT”
5 Rounds of
12 Kettlebell Deadlifts
9 Kettlebell Cleans
6 Kettlebell Jerks
(right + left = 1 round)

Bonus Core
Weighted Plank
4 Rounds
1 minute on/1 minute off

Friday
Back Squat
5-5-5-5-5

Tabata Assault Bike

Bonus Work
3 Sled Pulls
3 Overhead Yoke Walks

Saturday
“Old School”
5 Rounds
5 Burpee Pull Ups
7 Push Jerks 60/40Kg
9 Box Jumps 24/20″

Bonus Core
5 x 3-15 GHD Sit Ups
5 x 3-15 Back Extensions

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