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25/04/25 Friday Workout of the Day

Updated: Apr 24

8AM CLASS ONLY ANZAC DAY


Warm-Up Flow


Body Heat, Mobility, Activation (5 min)

400m Run


General and Specific Prep (4-6min)

2 Sets: 

200m Run

10 Front Squat

8 KB Swing


Specific Prep + Barbell Loading (8-10min)

2 Sets x 5 KB swing building to working loads

-

2 Sets x 4-6 Pull-Ups Practice

– 

Go Over Front Squat, Building up starting with light loads.


ANZAC DAY

McDonald/Gallaher

PTE Galagher & LCPL McDonald were serving together with the Australian Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

  • 2 Rounds for Time

  • 200 meter Run

  • 16 Kettlebell Swings (24/16 kg)

  • 16 Pull-Ups

  • 16 Front Squats (55/35 kg)

  • 200 meter Run

  • 14 Kettlebell Swings (24/16 kg)

  • 14 Pull-Ups

  • 14 Front Squats (55/35 kg)

  • 200 meter Run

  • 12 Kettlebell Swings (24/16 kg)

  • 12 Pull-Ups

  • 12 Front Squats (55/35 kg)


Mobility


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories


4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold




 
 
 

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