MONDAY 1 MAY
STRENGTH Deadlift 5 x 3 rep WOD 10 Front squat (60/40) 25 Double under 10 Toe to bar 5 rounds (14 minute cap) Scale the weight, reps, movement to finish the first round by about 2 minutes.
April 2017
SATURDAY 29 APRIL
STRENGTH Weighted push up Barbell row 4 x 3 rep WOD ‘Partner Relay’ Thruster (50/35) Chest to bar pull up Box jump 10 to 1 reps (25 minute cap) Partner 1 does 10 reps of thruster, pull up box jump then partner 2 does 10 of each, next round partner 1 does 9 reps. Scale
FRIDAY 28 APRIL
STRENGTH Front squat 5 x 3 rep WOD Clean & Jerk @50-80% of 1RM 1 every 20 seconds, 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough and
THURSDAY 27 APRIL
STRENGTH Snatch 2, 2, 2, 1, 1 Like the Cleans last week, the 2 rep sets are consecutive touch & go reps. Increase the weight every set. WOD 40 Wall ball Run 400 40 Pull up 40 Deadlift (60/40) 40 Dumbbell thruster (20/15) 14 minute cap
WEDNESDAY 26 APRIL
PBs cleans last week… Paul 110kg and Jack 100kg 💪🏼 STRENGTH Strict handstand push up Strict pull up Max reps, 5 sets each Scale the pull ups with a band and HSPU with ab mats so you can get 5+ reps in the first set. WOD Row 800 60 Box jump 40 Burpee 20 Power
WEDNESDAY 26 APRIL Read More »
MONDAY 24 APRIL
Deadlift PB for Kate on Friday 💪🏼 GYMNASTICS Handstand roll out Ring holds L sit 4 rounds WOD ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible Compare to: 26/08/2016
SATURDAY 22 APRIL
Deadlift PB for Jasmine on Friday… 55kg 💪🏼 STRENGTH Weighted push up One arm row 4 x 5 rep WOD ‘Partner Workout’ 30 Power clean (60/40) 30 Wall ball 30 Kettle bell swing (24/16) Run 200 18 minutes, as many rounds as possible. Split the reps any way you want, run the 200m together.
FRIDAY 21 APRIL
Deadlift PB for Sarah… 95kg 💪🏼 STRENGTH Deadlift 5, 5, 3, 3, 1, 1 Build up to a heavy single deadlift, should be some more PB’s today! Lets fill up that PB board. WOD Burpee Pull up Box jump 30, 20, 10 rep (13 minute cap)
THURSDAY 20 APRIL
Loads of PB Cleans today… Andy 86kg, Jess 65kg, Victor 87kg, Phil 95kg, Amy 47kg 💪🏼 STRENGTH Clean 2, 2, 2, 1, 1 Opportunity to hit a good clean PB today. the sets of 2 are touch and go. Rest 2 -3 minutes between each set. WOD Run 400 15 Dumbbell Thruster (20/15) 10m Handstand
WEDNESDAY 19 APRIL
STRENGTH Back squat 4 x 3 rep WOD 10 Toe to bar 10 Shoulder to overhead (60/40) 30 Double under 6 rounds (15 minute cap) Aim to get the first round done in about 2 minutes to finish under the cap. Speak to a coach about how to scale the movements, weight or volume to
WEDNESDAY 19 APRIL Read More »
