8am + CLASS INDIVIDUAL 3 x 10 min AMRAP Row 1000m in remaining time find 3RM Snatch REST 2 mins Run 1000m in remaining time complete 8 rounds of 8 burpees and 8 Toes to Bar REST 2 mins Bike 2.5/2.2 km in remaining time ascending ladder of Kettlebell Swings (24/16) and Box Jump Overs…
Have a Blessed Easter, love each other, rest, reflect and remember the reason for the holiday… and enjoy some well earned treats!! God Bless love from FNCF Sat 20th – Normal Classes – 8am and 9:15am Mon 22nd – 9:15 am ONLY Thurs 25th (ANZAC Day) 9:15 am ONLY
MED THURS: Bench Press 10 min to build to a heavy 6 reps (5-10 kg above EMOM weight) 18 min EMOM (6 rounds) min 1 – 18/15 cal row min 2 – 9 Strict pull ups min 3 – 6 Bench press (your choice based on above weight) EASTER CLASSES: Friday 19th April – GOOD…
LOW WEDS: Pause back squats Every two mins for 8 sets (16 min) complete: 5 reps with a (3 sec pause in bottom) starting at 50% of 1RM, ascending in weight only if pause is maintained B) Bodybuilding accessory – 3 Rounds for the Pump (12 mins) 15 elevated ring rows 12 Db tricep extension…
HIGH TUES: Snatch complex – Power snatch + Squat snatch + Overhead Squat – 10 mins to build complex to 5-10 kg above WOD weight WOD: a) OHS (60/40) 21-15-9 reps: 120-90-60 DUs For Time – (8 min time cap) rest 2 min 21-15-9 cals Assault Bike 42-30-18 T2B For Time – (8 min time cap)
MED MON: Running 3 x 400 m sprint – 1 min rest between each round. Then, straight into: Max effort 1km run (15 min timecap) Record time to complete B) Intervals, 7 rounds 30 sec of max reps Deadlift Box Stepover (22.5/15) (60/50) – 30 sec rest 30 sec of max Alt DB Snatch – 30 sec…
8am + CLASS – INDIVIDUAL For Time – 2 mins on:1 min off (40 min time cap) 100 Wall Balls (9/6) 100/85 cal bike 100/85 cal row 100 Burpees Run 100m at the start of every 2 min work block
LOW FRI: Overhead Squats – 15 mins find a HEAVY 3 rep (from the rack) Bench Press – 15 mins find HEAVY 3 rep EASTER HOURS: Friday 19th April – Good Friday- CLOSED Sat 20th April – 8am and 9:15am Mon 22nd April – 9:15am ONLY
HIGH: Gymnastics, 7 RNFT 20 sec. L-Sit Hold 3 High Box Jumps (You choose the height and can also be building in height) WOD: 2 x 10 min Partner AMRAP AMRAP A – Partner 1: Row 200 m Partner 2: 5 Db S2OH (2x 22.5/15) 10 Db Front Squat 10 min AMRAP Rest 2 min AMRAP B…
MED WEDS: 25 min EMOM – 5 rounds Min 1: 30 sec bike sprint (consistent around 80% of max rpm) Min 2: 30 sec KB Front Rack Hold Min 3: 3-5 Strict HSPU Min 4: 1 -3 Rope Climbs Min 5 REST HAPPY BIRTHDAY PAIGE!!!!