29 Jun 2018

“The Noosa Shuffle”
30 min AMRAP
400m Run
Cindy x 2 rounds
(5 Pull-ups, 10 Push ups, 15 Squats)

28 Jun 2018

Part 1)
20 mins for quality
25m Farmers Carry
30-60 Handstand Hold

Part 2)
“I got 99 Problems, and burpees is just half of them…”
27-21-18-15-12-6
DB Snatch @ 22.5kg/15kg
Burpee’s
12 Minute CA

27 Jun 2018

Part 1)
20 Minutes for Quality:
5/5 L-Sit to Planche w. 3 second pause
5/5 Front & Back Lever Pulls w .3 Second pause
You go – I go

Part 2) (20 Minutes)
“The Obliterator”
3 Rounds each for time:
Row 400m
Run 400m
– Begin a new round every 7:00
Wave 1: 0, 7:00, 14:00
Wave 2: 2, 9:00 , 16:00
Wave 3: 4, 11:00, 18:00

26 Jun 2018

Part 1)
4 Rounds
12/12 Bulgarian Split Squat (Back leg focus)
12 Middle Split Curly Good Morning
Start a new round every 5 minutes

Part 2)
Iron First IV – The Fist and the Furious
15 minute AMRAP:
75 Double Unders
25 Hollow Rocks
1 minute Hang

25 Jun 2018

Part 1)
10 Rounds:
3 Power Clean + 3 Push Jerk
*Goal is to maintain the same weight for 10 minutes

Part 2)
Core Destroyer June
8 Barbell Rollouts
60 Planche Plank
15 Weighted Sit-Ups (Dumbbell Behind Head)

24 Jun 2018

Part 1)
Push/Pull

Part 2)
30 min AMRAP
“Risk Taker”
AMRAP in 7 minutes:
12 Box Jumps @ 24/20″
12 Toes-to-Bar)

22 Jun 2018

Part 1)
Turkish Get-Up/Running

Part 2)
“Helen”
3 Rounds for time:
Run 400 Meters
21 KB Swings @ 24kg/16kg
12 Pull-Ups

Part 3)
Breathing

21 Jun 2018

Part 1)
3 x 5 Snatch High Pulls
(During 3 warm up sets complete 12 Strict Leg Raises)

Part 2)
21-15-9 reps for time of:
Box Step Up @ 20″ w. 24kg/16kg KB in goblet Position
Ring Dips

20 Jun 2018

Part 1)
20 mins for quality
5 Rep Max Height Box Jumps
10 Handstand Heel Pulls/ 30 sec wall facing HS
5 Lever Pulls/8 Dragon Flags

Part 2)
“Iron Fist III – Return of the rower”
4 x 500m Row
In between each 500m Row, go for a mAX
*Score = Hang time + please make note of your 500m intervals in the comments

19 Jun 2018

Part 1
25 minutes for quality
5 Strict MU/False Grip Pull-Ups/8 Ring Rows
12/12+12 Single Leg Good Morningx
5 Strict HSPU/Box L HSPU/ 8DB Strict Press
12/12+12 Diagonal Squats

Part 3)
“Shoulder Love”
3 Rounds for quality:
30 Second One Ring Back Lever Hold
60 Second Tricep Box Stretch