GYMNASTIC SKILL

Handstands/Handstand Walk

10-15 minutes

CLEAN AND JERK

10 minutes to build to a heavy complex of:

Power Clean/Hang Squat Clean/Split Jerk

WOD

21/15/9 of:

Power Snatches - 40/30kg

Wall Ball Shots - 11'/10'

Time cap: 10 minutes

SNATCH

Squat Snatch:

On the 0.00 – 3 Reps @ 60% of 1RM

On the 1:00 – 2 Reps @ 65% of 1RM

On the 2.00 – 1 Rep @ 70% of 1RM

On the 3.00 – Rest

On the 4.00 – 3 Reps @ 65% of 1RM

On the 5.00 – 2 Reps @ 70% of 1RM

On the 6:00 – 1 Rep @ 75% of 1RM

On the 7:00 – Rest

On the 8:00 – 1 Rep @ 80% of 1RM

On the 9:00 – 1 Rep @ 80% of 1RM

On the 10:00 – 1 Rep @ 80% of 1RM

WOD

Partner WOD

20 Bench Press - 70/45kg

50 Deadlifts - 60/40kg

50 Calories Assault Bike

20 Bench P...

CLOSED TODAY

HOPEFULLY WE'LL SEE YOU ALL OVER THE NEXT COUPLE OF DAYS/WEEKS, IT'S TIME TO START KILLING THOSE CHRISTMAS CALORIES.

BACK TOMORROW

IF YOU'RE KEEN GIVE THIS A GO.

10 Rounds for time of:

20 Walking Lunge Steps

6 Burpees

CLOSED TODAY

HOPE YOU'RE ALL HAVING AN AWESOME TIME OFF WITH YOUR FAMILY.

BACK ON THURSDAY AND FRIDAY FOR A COUPLE OF SPECIAL WOD's

IF YOU'RE KEEN GIVE THIS A GO.

100 Double Unders (200 Single Skips)

5 Hand Release Push ups

5 Sit ups

80 Double Unders (160 Single Skips)

10 Hand Release Push ups

10 Sit ups

60 Double Unders (120 Single Skips)

15 Hand Release Push ups

15 Sit ups

40 Double Unders (80 Single Skips)

20 Hand Release Push ups

20 Sit ups

20 Double...

CLOSED TODAY

MERRY CHRISTMAS EVERYONE!

ENJOY YOUR HOLIDAY SEASON AND BE READY FOR A BUMPER START TO 2017.

IF YOU'RE KEEN GIVE THIS A GO

5 rounds of:

400m Run

50 Air Squats

30 second Plank

CHRISTMAS EVE WORKOUT

ARE YOU GAME?

With a partner complete 4 rounds of:

1km Run (together)

5 Power Cleans - 1st round 70/45kg, 2nd round 80/50kg, 3rd round 90/55kg, 4th round 100/60kg  (each)

5 Muscle ups (each)

4 Power Cleans (each)

4 Muscle ups (each)

3 Power Cleans (each)

3 Muscle ups (each)

2 Power Cleans (each)

2 Muscle ups (each)

1 Power Clean (each)

1 Muscle up (each)

*There will be scaled levels so anyone at any fitness level will be able to c...

12 DAYS OF CHRISTMAS

1 Rope Climb (Leg Less)

2 Power Snatches - 60/40kg

3 Bar Muscle ups

4 Front Squats - 60/40kg

5 Handstand Push ups

6 Box Jump Overs - 24/20"

7 Sit ups

8 Wall Ball Shots - 20lb - 11'/14lb - 10'

9 Cal Assault Bike

10 Shoulder to Overhead - 60/40kg

11 Pull ups (Strict)

12 Squat Cleans - 60/40kg

*Complete the workout like the 12 days of Christmas song. 

*The first round is just the Rope Climb.

*On the second round complete the 2 Snatches...

WENDLER

Shoulder Press

BARBELL CYCLING

Clean and Jerk Conga Line

*Teams of 3-4 who lift around the same weight.

*Start at around 50% of your teams average max.

*Increase the weight by 2.5 - 5kg every round.

*Continue until you hit your max for the day.

WOD

WENDLER

Deadlift

GYMNASTIC CONDITIONING

1-3 Muscle ups

E.M.O.M for 8 minutes

WOD

"Chrissy Partner Challenge" #6

Rx'd

Calorie Assault Bike (Each Guy must complete 36 calories, Each Girl must complete 24 calories) 

58 Handstand Push ups

44 Toes to Bar

30 Front Squats - 70/45kg (No Rack)

16 Rope Climbs

For time.

Scaled

Calorie Assault Bike (Each guy must complete 40 calories, Each girl must complete 25 calories)

60 Hand Release Push ups

50 Knee Rai...

WENDLER

Bench Press

WOD

"Chrissy Partner Challenge" #5

Row 5km

1RM Snatch

Time Cap: 25 minutes

*One team member working at a time.

*Score is total meters completed on the Rower + total of best lifts from each team member. eg. 5000m Rowed, Partner #1 Snatched 40kg, Partner #2 Snatched 45kg, Score = 5085.

*Girls Snatch weight will be marked up 30%..

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Email: Clubrevive@gmail.com
 

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