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Archive for April, 2017

Saturday 29.4.2017

In teams of 2 for time complete: Buy-in – 100 Chest-to-bar 500m Run 50 Wallballs 50 Weighted box step overs 20/10kgs 24/20in 1,000m Run 100 Wallballs 100 Burpee box jumps 24/20 Cash-out – 300 DUs

Friday 28.4.2017

Strength: Front Squat 2 sets of 7 at 65% of 1RM 2 sets of 5 at 70% of 1RM WOD DT 5 Rounds for time of – 12 Deadlifts 70/45kgs 9 Hang power cleans 70/45kgs 6 Push Jerks 70/45kgs

Thursday 27.4.2017

For time complete – 500m Run 50 Sit-ups 50 Push-ups 50 V-sits 50 Squat jumps 500m Run 40 Sit-ups 40 Push-ups 40 V-sits 40 Squat jumps 500m Run 30 Sit-ups 30 Push-ups 30 V-sits 30 Squat jumps 500m Run 20 Sit-ups 20 Push-ups 20 V-sits 20 Squat jumps 500m Run 10 Sit-ups 10 Push-ups 10 […]

Wednesday 26.4.2017

Strength: Snatch Balance 2 sets of 7 at 65% of 120% of 1RM 2 sets of 5 at 70% of 120% of 1RM WOD: For time complete: 10 Snatches 50/35kgs 20 Sumo deadlift high pulls 50/35kgs 30 DU’s 40 Alt lunges 50 Lateral burpees over bar 40 Alt lunges 30 DU’s 20 Sumo deadlift high […]

Tuesday 25.4.2017

In honour of ANZAC Day there are no scheduled classes and the fitness centre will not be staffed. If would like to work out on your own here’s a great Hero WOD for you: McDonald & Galagher ‘2 MATES, 2 HEROES, 2 ROUNDS, 1 WOD’ Both paid the ultimate price for Australia on 30 August […]

Monday 24.4.2017

Strength: Back Squat 2 sets of 7 at 65% of 1RM with 3 sec pause at the bottom 2 sets of 5 at 70% of 1RM with 3 sec pause at the bottom WOD: 20 Min AMRAP of – 10 Cleans 50/35kgs 10 Ring dips 10 Ring rows 200m Run

Saturday 22.4.2017

In teams of 2 for time complete – Buy-in – 200m Partner carry Into 2 rounds of: Partner 1 – 100m Farmers carry 64/48kgs (1 x 32kg or 24kg KB per hand) Partner 2 – Max reps sit-ups Partner 1 – 200m Run Partner 2 – Max reps Push-ups Partner 1 – 50 DU’s Partner […]

Friday 21.4.2017

Strength: Back Squat 2 sets of 7 at 65-70% of 1RM 2 sets of 5 at 70-75% of 1RM WOD: 21-15-9 Push press 50/35kgs Ring Dips Burpees

Thursday 20.4.2017

Technique: Rope climbing and leg wraps WOD: Complete 3 Rounds of – Station 1: 1 Min max cal. Row 1 Min rest (rotate stations) Station 2: 1 Min max reps rope climbs 1 Min rest (rotate stations) Station 3: 1 Min max reps v-sits 1 Min rest (rotate stations) Station 4: 1 Min max reps […]

Wednesday 19.4.2017

Strength: Overhead Squat 2 sets of 7 at 65-70% 2 sets of 5 at 70-75% (Base percentages off of 120% of 1RM Snatch. For example, if your 1RM snatch is 50kgs, 50kgs+20%=60kgs, then use 70% of 60kgs for your sets of 7) WOD: 15 Minute AMRAP 15 Snatches 50/35kgs 15 Toes to Bar 15 Handstand […]