"Competitors"
a) Front Squat to 5 x 5
b) 21 Min EMOM
Min 1 - 20/15 x Calorie Row
Min 2 - 50 x Double Unders
Min 3 - 15m Handstand Walk
c) Snatch Balance to 3RM
"Crossfit"
a) WOD
1km Row
100 x Wall Balls (20, 14)
10 x Rope Climbs
500m Row
50 x Wall Balls
5 x Rope Climbs
b) EMOM for 20 Mins
2 x Power Snatches
"Condition X"
a) 20 to 2 x KB Swings
20 to 2 x Box Jumps
b) In Pairs
200 x Calories on Airdyne
Alternate every 20 cal for me, 10 for women
IMPORTANT CHANGES TO OUR TIME SCHEDULE:
- Saturday classes will change to:
8:00 and 9:00am with the work shop at 10am.
- optional strength will be at 8:00-8:45 and those can then do the class at 9am. (however this week there will be no strength before class)
- kickboxing / Muay Thai classes are:
Wed 6,7,9am and 5,6,7pm &
Sunday 9am.
