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Archive for May, 2017

Thursday 1.6.2017

Technique – Rowing WOD – 2 rounds of – 1min max reps air squat 1min rest 1min max reps push-ups 1min rest 1min max reps wallballs 20/14 1min rest 1min max reps DUs 1min rest 1min plank hold 1min rest 1min HS hold 1min rest

Wednesday 31.5.2017

Strength – Alt DB Push press 2 sets of 5 AHAP (As heavy as possible) 2 sets of 3 AHAP WOD – 4 Rounds for time – 10 Thrusters 45/30kgs 15 Weight plate sit-ups 15/10kgs

Tuesday 30.5.2017

WOD – 500m Run 500m Row 20 Burpee bar touches 1K Run 1k Row 20 Burpee bar touches 5oom Run 500m row 20 Burpee bar touches 1k run 1k Row 20 Burpee bar touches 500m Run 500m Row 20 Burpee bar touches 40 Min time cap

Monday 29.5.2017

Strength – Front squat 2 Sets of 3 at 80-85% of 1RM 3 Sets of 1 at 90-100% of 1RM WOD – 21-15-9 Snatch 50/35kgs Ring muscle-ups KB Swings 24/16kgs

Saturday 27.5.2017

7am Class – Lane way entry only! In teams of 4 for time (2 partners working at a time) complete – “THE 300” Buy-in 3K Relay (2 partners run 500m then tag out) into – 300 Box Jumps 24/20 300 Sit-ups 300 DU’s 300 Push-ups 300 Sandbag thrusters Cash-out – As a team move 120/80kgs […]

Friday 26.5.2017

Strength – Back Squat 2 Sets of 3 at 80-85% of 1RM 3 Sets of 1 at 90-100% of 1RM WOD – 4 Rounds for time of – 6 Clean & Jerks 70/40kgs 10 KB Swings 32/24kgs 14 Alt weight-plate lunges 20/10kgs

Thursday 25.5.2017

10 Min AMRAP – 200m Run 10 Box jumps 24/20 10 Alt pistols -Rest 5 Min then complete – 10 Min AMRAP 100m Farmer carry 24/20kgs KBx2 10 Muscle-ups 10 Handstand push-ups

Wednesday 24.5.2017

Strength – Push press 2 sets of 3 at 75-80% of 1RM Jerk 2 sets of 2 at 80-85% of 1RM Jerk WOD – 15 Min EMOM Rotating through – Min 1 – 10 OHS 50/30kgs Min 2 – 20 KB Swings 24/20kgs Min 3 – 15 Ab mat sit-ups

Tuesday 23.5.2017

4 Rounds for time – 200m Run 50m Heavy farmer’s carry 32/24kg KB x 2 250m Row 2 Rope climbs Rest 3 min then complete – 2 Sets of max reps strict pull-ups with 2 min between sets

Monday 22.5.2017

Strength – Front Squat 2 Sets of 3 @ 80-85% of 1RM 3 Sets of 1 @ 90-100% of 1RM WOD – 20 Min AMRAP 10 Snatches 60/40kgs 10 Burpee over bar 10 Wallballs 20/14lbs