TUESDAY

(A) Back Squat
1x10@60%
1x8@70%
1x8@75%
1x8@80%

(B) For Time
13-11-9-7-5-3-1 = Deadlifts: BW
14-12-10-8-6-4-2 = Wallballs: 9/6kg & 10/9ft

Recover 3min, then perform
OHS 1RM within 2 attempts/4minutes.

NOTE: Rest 3min Upon completing the couplet, then you have 2 attempts within a 4min cap. (No stands) Record your heaviest lift.

MONDAY

(A) 1 Minute On - 1 Minute Off X 20min

Hang Power Clean - Power Clean - Shoulder 2 Overhead

*Working up in weight where you can maintain proper form 

Perform the complex of

2 x HPC + 1 x PC + MAX S2O (Unbroken) In remaining Time

(B) 9min AMRAP

10 x Box Jumps: 24/20 

15 x RKB Swings: 32/24

35 Double-Unders

Good on ya guys!! 

Over the weekend CFP Members Boots, Chantell and 

Kieran smashed the Gold Coast Marathon.

FRIDAY

The race is on! Aliysa and Ray.

A1) Deadlift, Heavy 5

A2) Ring Work

B) 3 Minute Rounds - 5 Rounds

2 Rounds of Cindy
Max Reps Hang Power Clean 50/35kg
-1 Minute Recovery between Rounds-

Cindy
5 Pullups
10 Pushups
15 Squats

THURSDAY

Hahaha, maybe ;-)

(A) Snatch
3x2@80%
2x1@85%
1x1@85+%
2x1@80%
1x1@85%
1x1@90%

(B) “Something Went Bad!”
3 RFT of 1min @ each Station
Wall Balls: 9/6kg - 9/8ft
KB - SDHP: 32/24
DB Step Ups: 45/35lb
KB Thrusters: 12/8kg
Cal Row

WEDNESDAY

A ball to the head for Keiren, lol

A) Bench Press
1x3@85%
1x2@90%
1x1@95%

1x3@90%

1x2@95%+

1x1@100%+

B) Every 3 Minutes x 4 Rounds

10 Push Press 50/35kg

400m Run (2 Minute Max)