Workouts for the Week

 In Lift - Strength & Movement, WOD


Monday 30th

Deadlift x 4-6 reps @2111
rest 20secs
Tall Box jumps
rest 5 secs between each rep

Rest 2 mins between sets


Row 400m
30 burpees over the rower
Row 300m
20 burpees over the rower
Row 200m
10 burpees over the rower

Wednesday 1st

Perpetua 2015 Benchmark.

“Ten-Minute Capacity Test”
 For Max Reps (or Calories):

4 minutes of Rowing (for Calories)
Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 60/40kg. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

We complete this at the start of every quarter throughout 2015

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