Workout of the Day

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

Honourable Discharge

19th May 2019|

We begin week 3 with some more heavy back squatting. Low volume high intensity can deliver a massive neuro endocrine response to the body. These AMRAP sets need a ton of focus and a lot of desire to squeeze out an extra rep. Then we drag out a punchy couplet from a year ago and see if we can beat the old ‘you’.

Strength 

Back Squat 5 x 75%, 3 x 85%, AMRAP x 95%

SS w/4 x 8 BB Hip Thruster (M 80-120, F 55-75kg)

WOD

” Honourable Discharge “

21 Power Clean (60/40)

42 Wall Ball (9/6)

15 Power Clean

30 Wall Ball

9 Power Clean

18 Wall Ball

CAP 12 minutes

The Filthiest Fifty

17th May 2019|

Options to partner this..or go it alone.

WOD

” The Filthiest 50 “

50 Box Jump (50/60 cm)
50 Pullup
50 Kettlebell Swing (24/16)
50 Racked Lunge (24/16)
50 Knee to Elbow
50 Push Press (42.5/30)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Under
Complete 50 reps of each exercise before moving on to the next.

*Scaling Options:

Naughty 40 or Dirty 30

Dumbell Grace On A Boat

16th May 2019|

Some solid engine work over the last few days to complement our power lifting and snatch work. Now we turn our attention to ‘Grace’..sort of.

Strength

Strict Press  3 x 70%, 3 x 80%, AMRAP x 90%

Barbell Row 4 x 8 reps

*use 90% of 1RM

WOD

” Dumbell Grace On A Boat ”

30/25 Cal Row

30 DB Clean and Jerk (2 x 22.5/15)

30/25 Cal Row

CAP 10

Like White

15th May 2019|

Thursday and we get our Snatch on again. These sessions are an opportunity to learn and perfect complex lifting patterns outside our regular Wendler Powerlifting framework. Lifting heavy is not the goal. Accuracy  and speed is. With consistent practise the bar path and relationship to the body’s joint angles finds an easier and more efficient way to deliver power and force to an object.

Strength 

Snatch

Every  :90 s

High Pull + Hang SS + SS + OHS

5 Rounds

WOD

” Like White ”

3 Rounds

25 Cal Bike

3 Rope Climb

20 m OH Lunge (20/10)

15 Toes To Bar

CAP 18

Baby Kelly

14th May 2019|

Strength

Deadlift 3 x 70%, 3 x80%, AMRAP x 90%

Bench Press 3 x 70%, 3 x80%, AMRAP x 90%

*use 90% of 1RM

Superset w/

10 GHD Back Extension

WOD

” Baby Kelly ”

3 Rounds of

Run 400 m (Morgan St)

30 Wall Ball (9/6)

30 Box Jump (60/50)

CAP 20 minutes