Monday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) In teams of 2-5.4.3.2.1mins Row, Ski or Bike for max cals. 5.4.3.2.1mins Pushups, Sit-ups, Air Squats, Sit-ups, Push-ups. Athlete A Rows, Ski's or Bikes 5mins whilst Athlete B Does Push-ups. Athlete A and Athlete B swap after 5mins then Athlete A Does 5mins of Push-ups and Athlete B Rows, Ski's or Bikes. This pattern continues for the 4mins of Sit-ups, 3mins of Squats etc (PostWorkout Recovery) TBA by Coaches
Tuesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) For Time-21.15.9 Deadlifts@60%, Lateral Burpees over Bar (PostWorkout Recovery) TBA by Coaches
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Split Jerk from Racks (B) For Time-5 Rounds 10 Right 10 Left KB Hang Power Snatch@32/24kg, 10 Strict HSPU (C) Optional 3x5 Front Squats (D) Optional 3x5 GHDHE (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) M/E KB Overhead Step Ups 5 Each Leg@20" Box Height (B) 20min Amrap-400m Run, Max T2Bar, Max Double Unders (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Clean & Jerk (B) For Time-6 Rounds 5 Ground2Shoulder2Overhead@70%, 5 Ring Muscle Ups (C) Optional 3x7 OHS (D) Optional 3x7 GHDSU (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Saturday-7am CFSEndurance No Session Due to City2Surf Sunday
Saturday-8am Mobility Assessments with Michael
Saturday-8am Catch Up
Saturday-8am Catch Up
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box
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