May 2018

WOD Double under Single arm dumbbell snatch (22.5/15) 1 minute, then 2 minutes, then 3 minutes of each. Record number of reps for each set. This workout is a total of 12 minutes, expect the second half to be tough. If you haven’t got double unders yet, you’ll be getting some practice in, count your […]

We’ve had long intense workouts the last 2 days, but today has focus on gymnastic skill. There are a few scaling options for each exercise so everyone can work at their ability. There will also be time to work on your goals for about 15 minutes at the start of class. WOD Broad jump 15

WOD 30 Push up 20 Front squat (52.5/35) 20 Push press 30 GHD sit up 4 rounds (35 minute cap) A lot of reps today, 100 per round. Ask a coach if you should be scaling the reps and/or weight. GHD sit up will be scaled to standard sit ups for most.

WOD Box jump (60/50cm) Wall ball Row (calories) Each exercise for 1 minute, then rest 1 minute, 5 rounds Today’s workout is similar to last Tuesday’s. Scale the box jump and wall ball so you can work most of the minute and push hard on the rower. Try to maintain same amount of reps for

STRENGTH Back squat 5 x 5 rep WOD ‘Partner Workout’ 30 Partner med ball sit up (9/6) 20 Partner bar facing burpee 30 Partner deadlift (100/70) 2 rounds (15 minute cap) If you’ve been training most days this week, your focus today should be on the back squats. Make sure all 5 sets are heavy

WOD 3 Thruster (85/57.5) 5, 10, 15m shuttle sprint Max reps of chest to bar pull up in remaining time 1 minute,  rest 2 minutes, 10 rounds Score is number of pull ups completed each round. This is a long workout, 28 minutes to complete. The thruster weight should be challenging, about 70% of your

STRENGTH Clean and jerk 5, 5, 3, 3, 3, 1,1,1,1 rep Record each set. This is a heavy day. All sets should be challenging starting from the first set of 5. Click Here to see how it’s done in super slow motion with 143kg. If you just need to get that sweat on, there’s an

WOD Dumbbell hang squat clean (22.5/15) Handstand push-up 21, 15, 9 rep (12 minute cap) We have scaling options for the handstand push up, coaches will show you these in the class.