July 2018

Hang squat snatch 1 every 30 seconds, 8 minutes You can increase the weight over the 8 minutes and should be well prepared for the overhead squats in the workout. WOD 50 double under 10 overhead squat (60/40) 7 minutes, as many rounds as possible This workout is similar to what we did on Friday […]

Clean & Jerk 1 every 30 seconds, 8 minutes Build up to a heavy weight, ensure you get some squat cleans in to prepare for the WOD. WOD 30m handstand walk 9 squat clean (84/60) 25m handstand walk 12 squat clean 20m handstand walk 15 squat clean 10m handstand walk 18 minute cap Focus for

WOD ‘Gunny’ 1 mile weighted run 50 push up 50 sit up 1 mile weighted run 50 push up 50 sit up 1 mile weighted run 40 minute cap Wear a weight vest, loaded pack or whatever is needed to load yourself with 20kg for the runs. The run in this workout is designed to

STRENGTH Front squat 5 x 5 rep We’re taking the average across all 5 sets so make sure they’re all heavy. No building to 1 heavy set. Optional Partner Workout 100 Burpee* 10 minute cap *Partner does overhead barbell hold (60/40) for burpees to count

STRENGTH Snatch 1 every 30 seconds, 12 minutes Build weight up if form is consistent and everything is feeling good. You should expect to use about 50-70% of your PB. WOD Row 200 50 Double under 7 minutes, as many rounds as possible If you’re confident you can achieve 50+ unbroken, go Rx. If you can

WOD Weighted dip 3-2-2-1-1-1-1 rep Bench press 3-2-2-1-1-1-1 rep Turkish get-up 3-2-2-1-1-1-1 rep Those of you who are strong enough can load up the weighted dips, for others, today could be your first body weight dip. We have modifications available for the bench press. We finish with the Turkish get up which you may find

WOD ‘Hotshots 19’ 30 squat 19 power clean (60/40) 7 strict pull up Run 400 6 rounds (40 minute cap) This is a high volume workout. To finish under 40 minutes you can decrease the total rounds and barbell weight.

WOD Overhead Squat 7 x 1 rep Spend about 10 minutes building to around 80% before counting set 1. From set 1 it’s 1 rep every 3 minutes. Increase weight each set and aim to reach your PB about set 5 or 6.  If mobility limits the load you can increase reps per set and

GYMNASTICS Tabata handstands WOD 2000 metre row 1 mile run 2000 metre row 30 minute cap You can reduce the distance of the row and/or the run to keep the workout under the 30 minute cap.

WOD Back squat 10 x 2 rep After warm up sets, all 10 sets should be heavy and challenging, ideally the same weight. If you work really hard on on the squats, you can skip the sandbag lifts. Partner workout 60 x Sandbag lift Every 5 lifts, carry 30 metres Partner up or a group