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So far Jason Sawyer has created 1647 blog entries.

Bubbles

Gymnastics

3 Sets for Max Reps (Choose 1):
Max Strict Handstand Push-ups
Max Strict Ring Dips
Max Push-ups

WOD

” Bubbles ”

AMRAP 12:
10 Burpees
25 Double Unders

AFTER PARTY
Row Conditioning
3 x 35/24 Calorie Row (Rest 1:30 Between)
3 x 25/18 Calorie Row (Rest 1:00 Between)
3 x 15/12 Calorie Row (Rest :30 Between)

2020-02-03T21:43:36+13:003rd February 2020|

Steel Whip

This workout is a change to the scheduled programming. We will be getting outside, and up the rope again!

TEAM WOD

” Steel Whip ”

AMRAP 20

Teams of 3

3 Rope Climb

9 Clean and Jerk (70/45)

Run 400 m (Morgan St)

Partner A runs 400 m while B completes as many reps as possible of couplet , while C rests.

When runner returns, players rotate.

Score is MAX REPS

2020-01-31T16:13:33+13:0031st January 2020|

Buckle Up

A fun bodyweight workout with a spicy finish. Once you’re on the rower, focus on long and strong pulls.

When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes so give it a good nudge with those precious few remaining seconds.

WOD

” Buckle Up ”

AMRAP 5:
60 m Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
30 m Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
60 m Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

AFTER PARTY

Body Armor

Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Push-ups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Push-ups

2020-01-28T20:46:05+13:0028th January 2020|

Rack City

One workout today at 5pm. Grab a mate and get some work done!

Strength 

In 15:00

*Build to a Heavy Complex:*
1 Power Clean
2 Front Squats
3 Push Jerks

WOD

” Rack City ”

AMRAP 20

10 Power Clean (70/45)

50 Wall Ball

10 Front Squat

50 Wall Ball

10 Push Jerk

50 Wall Ball

*Partners share reps equally

 

2020-01-26T21:43:22+13:0026th January 2020|

Crash Test

Nice to see some heavy deadlifting back on a Friday. This workout may hurt a little..

Strength

In 12:00

Build to a 4 RM Deadlift

WOD

” Crash Test ”

Row 1500 m

30 Deadlift (110/75)

45 Lateral Bar Burpee

For time.

2020-01-23T19:38:10+13:0023rd January 2020|

Grim Reaper

Back to full schedule today! We hope you’ve all had a wonderful break (many of you have been putting good work in over the hols) but for now we get our groove back and set some solid goals for the next 3 months.

You will see a slightly different format with only 2 strength pieces/ week with the main focus on preparing well for the WOD. However your SugarWOD app has a “Barbell Club” track which you can follow . Within this track is some very useful accessory work to complete after your daily WOD.

WOD

” Grim Reaper ”

AMRAP 5:
21-15-9:
Overhead Squats (42.5/30)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (42.5/30)
Chest to Bar Pull-ups

2020-01-05T20:12:36+13:005th January 2020|

Double Zero

Our last workout for our restricted schedule. Then from Monday we are back to our regular programming. Big thanks to Coach Arina for running the show then we welcome back Coach Johnny the Shu for the big summer ahead!

WOD

” Double Zero ”

AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (32/24)
60 Double Unders

2020-01-05T19:13:11+13:004th January 2020|

Quarter Pounder

WOD

” Quarter Pounder ”

2 Rounds:
400 m Run
30 Single Dumbbell Box Step-Ups (60/50 cm)
400 m Run
30 Single Dumbbell Hang Clean & Jerks
400 m Run
30 Single Dumbbell Power Snatches

Rxd: 22.5/15

L3 : 15/10

L2 : 12.5/8

2020-01-03T21:02:49+13:003rd January 2020|

Aleve

Open Gym from 8am. One class ONLY today at 930am with Coach Arina

WOD

” Aleve ”

For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (60/42.5)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

2019-12-31T08:31:28+13:0031st December 2019|

Fight Or Flight

Great to see the whiteboard full for the restricted schedule before we resume back to full speed on January 6th. Reminder that the gym is CLOSED on the 1st and 2nd of January. 

WOD

” Fight or Flight ”

AMRAP 20:
20 Wallball
20 Hang Power Snatch (42.5/30)
20 Box Jump (60/50 cm )
20 Front Squat
20/15 Calorie Row

2019-12-30T08:33:14+13:0030th December 2019|