COVID-19 Protocols Kia Ora All – As of today we are open, however we have some new protocols in place so that we do our part to limit community transmision of COVI-19. Thank you for doing your part so far, all of your efforts and understanding has been greatly appreciated. Stay home if you are …

COVID-19 Protocols Kia Ora All – As of today we are open, however we have some new protocols in place so that we do our part to limit community transmision of COVI-19. Thank you for doing your part so far, all of your efforts and understanding has been greatly appreciated. Stay home if you are …

Saturday 21st March 2020 Conditioning – For Time (Pairs) Buy In – 10 x 100m Sprints 20-15-10 reps Burpees Box Jumps Single Arm Dumbbell Clean and Jerk 22.5/15 Wall Balls 18 Min Cut Off, split work as needed.

Friday 20th March 2020 Strength – Back Squat 5×5 Conditioning – 6 Min AMRAP “Unbroken” Kettlebell Swings 32/24 Wall Balls 9/6 Double Unders

Thursday 19th March 2020 Strength/Skill – Box Dips Conditioning – In Pairs: a) 8 Min AMRAP Row for calories b) 8 Min AMRAP Run for distance c) 8 min AMRAP 5 Deadlifts 90/60 3 Hang Cleans 1 Shoulder to Overhead

Wednesday 18th March 2020 Strength – Power Clean + Push Jerk 5 x 2 + 1 Conditioning – 8 Rounds for time (Pairs) 5 Thrusters 62.5/45 5 Burpee over bar P1 completes a round, P2 rests

Tuesday 17th March 2020 Strength/Skill – Handstand Balance Conditioning – 4 Rounds for time: 15/12 Cal Row 12 Dumbbell Snatch (6L/6R) 22.5/15 12 Box Jumps 12 Wall Balls 9/6

Monday 16th March 2020 Strength – Overhead Squats 1RM Conditioning – For Time Buy in – 100 Double Unders 21-15-9 Plate Devil Press 15/10 (DB 22.5/15) V Ups (Toes 2 Bar) Buy Out – 100 Double Unders

Saturday 14th March 2020 Strength – Front loaded carries 15 Mins for quality Conditioning – For Time (in pairs) Run 800m Run 500m Run 400m Run 200m Sprint 100m x2 Each partner runs each distance. One person at a time. E.g. P1 runs 800m , P2 runs 800m, P1 runs 500m, P2 runs 500m etc …

Friday 13th March 2020 Strength – 5 x 3 Position Snatch Conditioning – For Time: Buy in – 500m Row Then; 8 Rounds: 9 Wall Balls 9 Push Ups (3 HSPU) Buy Out – 500m Run