MONDAY 20 March 2023

*Quarterly rules reminder.

Gym/Weightlifiting etiquette
-Please wait to pack up until everyone is done with the workout to keep the motivating vibes going. Exception is if you have to leave early or if we go over class time.
-Bar unloading teqnique. Check that we don’t drop the bar when pulling out plates (step over it and control both the plate and bar).

Buy in workouts:
-Burpees for equipment fouls are +10. Everyone gets a spot on the board and we tally up your fouls since the last buy i workout.
Every couple of weeks we will use this as a buy in to a lekker tough workout – we help the equipment last and we also get a little fitter in the process!

Warm-up
AMRAP 7
10 Air squats into 15s Squat hold
15s Handstand hold + hand to hand shifts (if able)
10 Ring rows
10 Supermans
5 Walkers

1x
10 PVC PT
10 PVC GM
10 Front + side lat raise

1x (bar)
10 Front squat
10 Push press

Then
10 minutes
Warm up to workout weight for front squat (work form floor)

Workout
9 front squats, weight 1 (heaviest)
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3 (lightest)
21 chest-to-wall handstand push-ups

♀ 50, 40, 30 kg
♂ 70, 60, 50 kg

Quarterfinal weights (just so we can appreciate ;))

♀ 70, 60, 40 kg
♂ 100, 80, 60 kg