Workout of the day

Programming

Thursday 29/10

Skill of the day

7' EMOM
Min 1: Find Max Pull Up unbroken
Min 2: Rest
Then 3 rounds of:
- 6 Strict C2B + 50% Pull Ups
- Min Rest

Rest 2' (Wipe Down/Transition)

7' EMOM
- 12 DB Single Arm Row (each arm)
- 10 DBs Biceps Curl + 20 Hollow Rock

(*Starts on accessory those who don't have a Pull Up yet)

SC: Pull up EMOM:
4x max Effort Banded Pull Ups

Workout of the day

Partner Workout
- 12' AMRAP
- 40/30 Cals Row
- 30 Burpees
- 20 Power Cleans 50/35kg


- *INTERMEDIATE: BB 40/30kg
- *SCALE: BB 35/25kg

Friday 30/10

Skill of the day

4x 3 Power Clean + 2 Squat Clean + 2 Split Jerk
(try to do it without dropping the BB)
@75% of Jerk PB
Rest 2min between sets

Workout of the day

4 RFT (12' cap)
- 15/12 Cals Machine
- 10 Squat Clean 40/30kg
- 50 DU
- *INTERMEDIATE*
- 12/10 Cals Bike
- BB 35/25kg
- 30 DU
- *SCALE*
- 10/8 Cals Bike
- BB 30/20kg
- 50 DT

Saturday 31/10

Skill of the day

Don't miss the HALLOW'QUEEN Special in Open Gym this afternoon!

Workout of the day

- Partner Workout

- 25' AMRAP
- RX:
- 40/30 Cals Machine
- 30 Sync SA DB Thrusters 22.5/15kg
- 30 Sync KB Swing 24/16kg
- 30 Sync Sit Ups (clapping on top)

- INT: DB 17.5/10kg, KB 16/12kg

SC: DB 10/5kg, KB 12/8 kg

Sunday 01/11

Skill of the day

Happy November!

Workout of the day

For Time: (25' Cap)
50/40 Cals Machine
4 Laps Running
50/40 Cals Machine
3 Laps Running
50/40 Cals Machine
2 Laps Running
50/40 Cals Machine
1 Lap Running

THE COACHES

MEET THE TEAM

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