LIFT

Front Squat 5 x 5 – Work up to a heavy set of 5, look to find a 5RM.

Doing a strength by feel cycle this time around, your chance to find a few 5, 3 and 1 Rep Max numbers.

WORKOUT

Performance
12 Minute AMRAP Ladder
3 C&J 70/40
3 TTB
6 C&J
6 TTB
9 C&J
9 TTB etc

Fitness
12 Minute AMRAP Ladder
3 C&J 40/25
3 Hanging Knee Raise (HKR)
6 C&J
6 HKR
9 C&J
9 HKR etc

Score is total reps completed in 12 minutes

NO Clusters. Must pass through front squat in clean. Power Clean + FS is acceptable

EASTER/ANZAC DAY YEAR SCHEDULE CHANGE

FRIDAY APR 14 – 9AM CLASS 10AM OPEN GYM

SATURDAY APR 15 – CLOSED

SUNDAY APR 16 – CLOSED

MON APR 17 – 9AM CLASS 10AM OPEN GYM

TUESDAY APR 25 – 9AM CLASS 10AM OPEN GYM

BODYCARE

Crossover Symmetry is designed to improve shoulder strength and mobility. It can be used as a warm up, recovery or strengthening tool. Ask a coach for a run through if you are not already using it each time you are in the gym.

COS crossover symmetrey