AusFL Round 5 Event 1 & 2

SUPER YOUTH, BEGINNERS 

(A) Mobility

(B) Warm Up

(C) AusFL Round 5 Event 1 In teams of 2 for max reps FGB Style-3 Rounds of 1min Burpee, 1min Wallballs 6kg 9ft, 1min KB Swings 16/12kg, 1min Hang Power Snatch 25/15kg, 1min Overhead Stationary Lunge 5/2.5kg, 1min Rest

(D) AusFL Round 5 Event 2 In teams of 2 complete 50 Back Squats 30/20kg 

(E) Mobility

FROM THE COACH (A) Mobilze for the movements ahead  (B) Warm Up each of the movements (C) 2 athletes start on each station and follows the order of the movements as set out partition reps as needed (D) Athlete A squats whilst athlete b hangs from the pull-up bar. The athlete on the pull-up bar dictates the change.  (E) There is a lot of work involved in these 2 workouts so spend time rolling out, static stretching and PNF stretching to recover as best you can.

INTERMEDIATE & MASTERS 50-59YRSs   

(A) Mobility

(B) Warm Up

(C) AusFL Round 5 Event 1 In teams of 6 for max reps FGB Style-3 Rounds of 1min Burpee, 1min Wallballs 9/6kg 10ft, 1min KB Swings 24/16kg, 1min Hang Power Snatch 35/25kg, 1min Overhead Stationary Lunge 15/10kg, 1min Rest

(D) AusFL Round 5 Event 2 In teams of 2 complete 100 Back Squats 40/30kg

(E) Mobility

FROM THE COACH (A) Mobilze for the movements ahead  (B) Warm Up each of the movements (C) 1 athlete starts on each station and follows the order of the movements as set out (D) Athlete A squats whilst athlete b hangs from the pull-up bar. The athlete on the pull-up bar dictates the change. (E) There is a lot of work involved in these 2 workouts so spend time rolling out, static stretching and PNF stretching to recover as best you can.

ADVANCED & MASTERS 40-49YRS    

(A) Mobility

(B) Warm Up

(C) AusFL Round 5 Event 1 In teams of 6 for max reps FGB Style-3 Rounds of 1min Burpee, 1min Wallballs 9/6kg 10ft, 1min KB Swings 24/16kg, 1min Hang Power Snatch 35/25kg, 1min Overhead Stationary Lunge 15/10kg, 1min Rest

(D) AusFL Round 5 Event 2 In teams of 3 complete 150 Back Squats 60/40kg whilst accumulating max rep pull-ups 

(E) Mobility

FROM THE COACH (A) Mobilze for the movements ahead  (B) Warm Up each of the movements (C) 1 athlete starts on each station and follows the order of the movements as set out (D) The athlete on the pull-up bar dictates the change.  (E) There is a lot of work involved in these 2 workouts so spend time rolling out, static stretching and PNF stretching to recover as best you can.

ADVANCED STRENGTH ONLY-CATCH A MISSED SESSION