Workout of the Day

Workout of the Day 2018-07-09T10:31:37+12:00

Battle Ships

24th May 2019|

Classes at 730am with JS and again with Coach Hole at 930am

TEAM WOD

Teams of 3

” Battle Ships ”

Row 150 Cals

9 Rope Climb

60 Thruster (42.5/30)

Row 120 Cals

12 Rope Climb

50 Thruster (50/35)

Row 90 Cals

15 Rope Climb

30 Thruster (60/40)

Athletes share reps equally

CAP 30

Big Jumping Snannie

23rd May 2019|

Some amazing strength and skill putting up big loads yesterday in the Clean and Jerk. Those doing Murph on Sunday please make sure you click ‘going’ on the event page so we can get an estimate of numbers .

Strength 

Shoulder Press 5 x 75%, 3 x 85%, AMRAP x 95%

Superset w/ BB Row 4 x 8 reps

WOD

” Big Jumping Snannie ”

100 Double Under

50 DB Snatch (22.5/15)

80 Double Under

40 DB Snatch

60 Double Under

30 DB Snatch

40 Double Under

20 DB Snatch

20 Double Under

10 DB Snatch

CAP 15 minutes

Clean And Jerk Cindy

22nd May 2019|

Strength

In 10 minutes

Build to a 1 RM Clean and Jerk

WOD

” Clean And Jerk Cindy “

1-10 reps of

Clean and Jerk (70/45)

1 Round of ‘Cindy’  after every round

CAP 20

*Cindy is :  5 Pull Up/ 10 Push Up/ 15 Squat

Something Fierce

21st May 2019|

Hump Day and we pick up heavy shit again. After 3 months of the Wendler Strength Cycle dem gains are being noticed. Not just on the whiteboard but in our tight set ups and our delivery of power overhead.

Strength

Deadlift 5 x 75%, 3 x 85%, AMRAP x 95%

Bench Press 5 x 75%, 3 x 85%, AMRAP x 95%

Superset w/ 4 x 8 GHD Back Extension

WOD

” Something Fierce ”

12-9-6 reps of

Deadlift (140/90)

Burpee Box Jump Over (75/60)

CAP 8 minutes

2011 Regionals Event 1

20th May 2019|

Todays bodyweight workout will suit the lighter athlete with the big set of lungs. If you are genetically gifted for lifting weights and don’t see long runs or rows in your wheelhouse..then this one’s for you ;-)

Gymnastics 

EMOM 10

Odd : 3 Strict Deficit HSPU

Even : 3 Weighted Pull Up

WOD

” 2011 Regionals Event 1 “

Run 1 km

30 Handstand Pushup

Row 1 km

CAP 15 minutes