July 2015

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1580 w=210 h=220 float=right]The Kid with a big deadlift PB, 60kg. Strength: Bulgarian squat 4 x 3 rep W.O.D. 5 Muscle up 30 Wall ball 20 Burpee 3 rounds (15 min cap)

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1579 w=210 h=220 float=right]95kg Deadlift for Laurel today. that 100kg lift will be coming soon! Strength: Deadlift 5, 5, 3, 3, 1, 1. W.O.D. 5 Clean & Jerk (42.5/30) 10 Overhead

Strength: Shoulder press, Push press, Jerk 3, 5, 5 reps 4 sets W.O.D. 20 Manmaker (15/10) 20 Chest to bar pull up 20 Toe to bar 20 Thruster (50/35) *At the start of each minute, do 5 box jump. (15 minute cap)

Strength: Back squat 4 x 3 rep W.O.D. 2 Clean (1 x power) 4 Burpee bar hop EMOM 12 minutes

Gymnastics: Ring holds L sit 4 rounds Tabata handstands W.O.D. ‘Partner workout’ Row 600 50 Wall ball 40 Pull up 50 Double under *every time reps are broken, 3 burpee 20 minutes, as many rounds as possible

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1578 w=210 h=220 float=right]Bennett with the big 80kg Thrusters yesterday. Strength: Weighted dips 4 x 3 rep W.O.D. 5 Burpee box jump 8 Kettle bell swing (32/24) 8 minutes, as many

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1577 w=210 h=220 float=right]Coach Bennett is the ripe old age of 22 today! He’s put a few of his favoured exercises in todays workout Strength: 10min EMOM 1 x Deadlift 1