1.

Complete 4 rounds for time;

400m run

50 squats

2 rope climbs

1.

3-3-3-3-3

Front squat

11.

AMRAP 6 mins

6 DB hang clean and jerk

12 Pull-ups

REST DAY

OPEN GYM FROM 8AM TO 9.15AM TOMMORROW TO PRACTICE YOUR SKILLS AND TO CATCH UP ON SOME MISSED WORKOUTS.....

1.

Max metres farmers carry @ 80/50kg

11.

Tabata - working 20 sec on 10 off for 6 rounds for each exercise

Box jumps @ 22"

Clap push-up

Hollow rock

Double unders

Score will be total of the lowest number of reps in any of the 6 intervals

111.

Tabata row for a total of 6 rounds for total calories

1.

Complete 21-15-9 reps for time;

Power clean @ 50/35kg

Thruster @ 50/35kg

1.

Complete 21-15-9 reps for time;

Power clean @ 50/35kg

Thruster @ 50/35kg

Complete 5 rounds for time;

5 Hang clean & jerk @ 60/40kg

10 Chest to bar pull-ups

Run 200m

HAPPY BIRTHDAY COACH JADIE AND AVALENE

AMRAP 20 MINS

5 Burpees

10 Medicene ball cleans

15 Toe to bar

1.

3-3-3

Dead lift

11.

Complete 3 rounds for time;

15 Dead lift @80/55kg

Run 400m

REST DAY

REST DAY

REST DAY

8.30AM CLASS ON SATURDAY

1.

3-3-3

Push jerk

1-1-1

Split jerk

11.

Complete 30-20-10 reps for time;

Dumbell ground to over head @20/15kg

Push-ups (hands release)

Complete for time;

30 Handstand push-ups

40 Pull-ups

50 KB swings @ 24/16kg

60 Sit-ups

70 Burpees

(Scale HSPU to Pike. V push-ups etc),

Option A

15 HSPU

30 Pull-ups

35 KB swings

40 Sit-ups

45 Burpees

(Scale exercises as required)

1.

Complete 21-15-9 reps for time;

Squat clean @ 60/40kg

Ring Dips

11.

3 Max L sit holds (scale to L tucks / prone holds)

Complete 2 rounds for time;

Run 750m

21-15-9 reps

Wall ball

Chest to bar pull-ups

AB mat sit-ups

Run 750m

Option 'A'

Complete 1 round for time and scale to jumping pull-ups.

1.

1-1-1-1-1

Thruster

11.

AMRAP 12 mins;

12 Box jumps @ 24"

6 Thrusters @ 40/30kg

6 Bar facing burpees

REST DAY

VIKING LAWS

1. BE BRAVE AND AGGRESSIVE
• BE DIRECT
• GRAB ALL OPPORTUNITIES
• USE VARYING METHODS OF ATTACK
• BE VERSATILE AND AGILE
• ATTACK ONE TARGET AT A TIME
• DON’T PLAN EVERYTHING IN DETAIL
• USE TOP QUALITY WEAPONS

2. BE PREPARED
• KEEP WEAPONS IN GOOD CONDITION
• KEEP IN SHAPE
• FIND GOOD BATTLE COMRADES
• AGREE ON IMPORTANT POINTS
• CHOOSE ONE CHIEF

3. BE A GOOD MERCHANT
• FIND OUT WHAT THE MARKET NEEDS
• DON’T PROMISE WHAT YOU CANNOT DELIEVER
• DON’T DEMAND OVERPAYMENT
• AGRRANGE THINGS SO THAT YOU CAN RETURN

4. KEEP THE CAMP IN ORDER
• KEEP THINGS TIDY AND ORGANIZED
• ARRANGE ENJOYABLE ACTIVITIES WHICH STRENGTHEN THE GROUP
• MAKE SURE EVERYBODY DOES USEFUL WORK
• CONSULT ALL MEMBERS OF THE GROUP FOR ADVISE