STRENGTH

Deadlifts

WOD

A.M.R.A.P in 12 minutes of:

1/2/3/etc... Bench Press - 85/50kg

1/2/3/etc... Deadlifts - 110/70kg

60m Farmer Walk - 32/24kg

STRENGTH

Shoulder Press

MUSCLE UP PGM

4 sets of:

4-6 Strict Pull ups

:30-:60 seconds rest

6-8 Strict (deep) Ring Dips

:60-:90 seconds rest

WOD

3 rounds for time of:

50 Air Squats

25 Weighted Sit ups

3 Rope Climbs

STRENGTH

Deadlifts

WOD

E.M.O.M - 12 minutes

1-6 mins: Complex Clean Pull/Hang Power Clean/Power Clean/Jerk

7-12 mins: Power Clean/Jerk.

STRENGTH

Shoulder Press

WOD

Buy in:

150 Double Unders

Then, 30/20/10 of:

Walking Lunge steps (each leg)

Handstand Push ups.

After the dawn service tomorrow come and join us at 9.00am for a challenging HERO WOD.

"Murph"

1 Mile Run

100 Pull ups

200 Push ups

300 Air Squats

1 Mile Run

*Break the Pull ups, Push ups and Squats as needed.

STRENGTH

Back Squat

WOD

30 Overhead Squats - 35/25kg

50 Sit ups

30 Power Snatches - 35/25kg

50 Sit ups

30 Squat Snatches - 35/25kg

50 Sit ups

For time.

STRENGTH

Bench Press

WOD

A.M.R.A.P in 35 minutes of:

400m Run

3 Rope Climbs

400m Run

15 Power Push ups

STRENGTH

Bench Press

WOD

E.M.O.M - 16 minutes

Odds: 10 Burpee Box Jumps - 24/20"

Evens: Max Toes to Bar in :30 seconds

STRENGTH

Back Squats

WOD

8 rounds for time of:

12 Dumbbell Snatches - 27.5/17.5kg

30 Double Unders

2 minutes rest, then

Build to a heavy 1 rep Overhead Squat

WOD

"Helen"

3 rounds for time of:

400m Run

21 Kettle Bell Swings - 24/16kg

12 Pull ups

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Contact Us:

Tel: (02) 6353 1272

Email: Clubrevive@gmail.com
 

Location​​​​​​: 5 Young St Lithgow, NSW, 2790.

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