WOD: Friday 28/06/2019

Every 2 mins, for 12 mins (3 sets) of:

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Reverse-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0

Then:

AMRAP 15 mins:
15 Burpees Over the Barbell (lateral)
15 Deadlifts (60kg/80kg)
15 Sit Ups

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Post weights and rounds to comments.

WOD: Thursday 27/06/2019

Alternate between the following for 4 sets of:
Back Squat x 6 reps @ 32X1 Tempo
Rest 1 Mins
30-45 Sec Core Hollow Hold
Rest 1 Min

then:

Three rounds for time of:
12 Pull-Ups
24 Wall Balls
36 Double Unders

Time Cap 12 Mins

Post weights and times to comments.

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WOD: Wednesday 26/06/2019

Power Snatch Tech and Build Up

then:

Every 2 mins, for 30 mins (5 sets):
Station 1 – 400/300m Row
Station 2 – 20 Walking Lunges with KB/DB Farmer’s Carry (24/32 kg)
Station 3 – 6 Power Snatches (40kg/60kg)

Post results to comments.

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WOD: Tuesday 25/06/2019

6 sets for max weight:
Hang Squat Clean + Full Squat Clean

then:

5 Rounds for Time:
200m Run
16 Kettlebell Swings (16kg/24kg)
8 Ring Dips
4 Squat Cleans (50kg/70kg)

Post weights and times to comments.

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WOD: Monday 24/06/2019

Push Press
5 - 5 - 5 - 5 - 5

Rest 2 Mins between sets

then:

AMRAP 12 mins of:
250m/300m Row
20 Single-Arm Dumbbell Push Presses (10 each) (15kg/20kg)
20 Box Jumps (20''/24'')

Post weights and rounds completed to comments.

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WOD: Saturday 22/06/2019

Hang Power Cleans:
5 - 5 - 3 - 3 - 2 - 2

Then…

"In 15 mins, complete the following:
Run 800m
immediately followed by AMRAP of:
10 Dumbbell Thrusters (15kg/25kg)
10 Toes to Bar"

Post weights, rounds and reps to comments

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Guest User Comment
WOD: Friday 21/06/2019

"Every 3 mins, for 12 mins (two sets of each):
Station 1 – 3 Mins of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Mins of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

If you don't have Rope Climbs or Handstands Walks - we have PLENTY of scaling options to build towards these skills."

Then…

"Two sets for max reps:
3 Mins of Assault Bike (or Rowing)
2 Mins of Alternating Single-Arm Dumbbell Squat Snatches (15kg/25kg)
3 Mins of Rowing (or Assault Bike)
2 Mins of Ring Dips"

Post weights and reps to comments

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Guest User Comment
WOD: Thursday 20/06/2019

"EMOM, for 30 mins (6 sets) of:
Min 1 – 8 Deadlifts @ 70% of 1-RM
Min 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Min 3 – 6 Bar Muscle-Ups
Min 4 – 12 Parallette Shoot Throughs
Min 5 – 40 Seconds of Plank"

Post weights to comments

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WOD: Wednesday 19/06/2019

15 Min AMRAP:
500m Row or 15/20 Bike
50 Double-Unders
10 Handstand Push-Ups
Rest 5 mins, and when the running clock reaches 20:00…

15 Min AMRAP:
20/15 Calories of Assault Bike
40 Sit Ups
20 Wall Balls (6kg/10kg)

Post Rounds and reps to comments

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WOD: Tuesday 18/06/2019

"Every 2 mins, for 16 mins (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well."

Then…

"Three rounds for time of:
400m Run
15 Hang Squat Cleans (35kg/52.5kg)
15 Pull-Ups"

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WOD: Monday 17/06/2019

"Every 2 mins, for 10 mins (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds

Take 5-10 mins to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible."

Then…

"In 12 Mins, complete the following:
Row 1000m
immediately followed by AMRAP of:
12 Burpees
12 Box Jump Overs (20""/24"")

Post weights and times in comments

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WOD: Saturday 15/06/2019

Push Jerk:
3 - 3 - 3 - 3 - 3

Then…

3 Rounds for Max Reps:
1 Min of Thrusters (15kg/20kg)
1 Min of KB Swings (16kg/24kg)
1 Min of Wall Ball (6kg/10kg)
1 Min of Box Jumps (20″/24″)
1 Min Rest

Post weights and reps to comments

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Guest User Comment
WOD: Friday 14/06/2019

Five sets of:
Back Squat x 3 reps @ 85-90%
Rest 2 mins

Then…

For time:
40/50 Calories of Rowing
40 Deadlifts (70kg/100kg)
40/50 Calories of Rowing

Post weights and times to comments

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WOD: Thursday 13/06/2019

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

Then…

Five rounds for time of:
40 Double-Unders
20 Push-Ups
10 Strict Pull-Ups

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Guest User Comment
WOD: Wednesday 12/06/2019

Every 90 seconds, for 15 mins (10 sets):

2 Snatch Lift-Offs + Snatch from 2″ Below the Knee
(pause 2 seconds at mid patella on each of the lift-offs, and 1 second from 2″ below the knee)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set.

then:

AMRAP 12 Mins:
6 Power Snatches (42.5kg/60kg)
9 Burpees Over the Barbell
12 Toes to Bar

Post weights and rounds completed to comments.

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WOD: Tuesday 11/06/2019

For time:
Run 800m

immediately followed by…

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (16kg/24kg)

immediately followed by…

Run 800m

immediately followed by…

Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…

Run 800m

Post times to comments.

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Monday 10/06/2019 - Public Holiday... BOX CLOSED

**BOX IS CLOSED FOR THE QUEEN’S BIRTHDAY PUBLIC HOLIDAY**

Get out there and enjoy your day off and use your fitness!! Regular classes resume Tuesday.


Huge Congratulations to Aussie Ash Barty for winning her first ever Grand Slam Title!!

An amazing story - after taking a break from tennis for a few years she comes back better than ever! Check out some of the highlights!!

Guest User