Workout of the Day

Workout of the Day2018-07-09T10:31:37+12:00

Workout 5

6th August 2020|

Finishing a big week with pressing and pulling overhead. And a tasty metcon which will require lots of muscle stamina. Challenge to to go unbroken, which will yield good whiteboard results.

STRENGTH

Every 3 :00 /6 rounds

4 Shoulder Press (82%)

3 Weighted Pull Up (build)

WOD

” Workout 5 ”

AMRAP 15 minutes
21 Kettlebell Swing (24/16)
15 Front Squat (42.5/30)
9 Toes to Bar

Pegasus

5th August 2020|

Some snatch positioning work then we try to push hard to finish with the target time on each set. Scale if your sets are not allowing less than a minute rest.

STRENGTH

Snatch

E2M 5 R
SG Deadlift +
High Pull (Above knees)
Hang Power Snatch +
Snatch Balance +
OHS

WOD

” Pegasus ”

5 sets
New set every 5:00 min
20/15 Calorie Assault Bike
200 m Run
10 Power Clean (60/42.5)

SCORE is your SLOWEST round.

Dreams Are For Rookies

4th August 2020|

Chunky Wednesday with a lot of tin to shift. Then we get after a red hot 3 rounder that will see heart rates spike from the get-go. Aim to control breathing but keep rest periods short and remain balanced particularly in the lunges and the dubs. Happy Hump Day.

STRENGTH

6 Rounds

4 Deadlift (82%)

Rest 1:00

4 Bench Press (83%)

Rest 2:00

WOD

” Dreams Are For Rookies ”

3 Rounds

30/25 Calorie Row
30 m DB OH Walking Lunge* (1 x 22.5/15)
60 Double Unders

– 16 minute time cap –

*alternate arms every 15 m

SCALING

Row : 25/20 cals

Lunge : Reduce weight/ racked lunge

DU’s : 30 reps/ 100 singles

 

 

Tornado Titan

3rd August 2020|

Building on handstand and toes to bar skill. Then we go light, long and fast.

GYMNASTICS 

Alt EMOM 10

:30 Strict HSPU

: 30 Strict TTB

WOD

” Tornado Titan ”

30 GHD sit ups
30 Shoulder to Overhead (35/25)
60 Pull Ups
30 Shoulder to Overhead (35/25)
30 GHD sit ups

– 15 minute time cap –

SCALING

GHD Sit Up : x 50 Abmat Sit Ups

S2O : Reduce weight

Pull Ups : Bands/ ring rows/ jumping pull ups.

 

 

Hades

2nd August 2020|

Week 6. This week we go to 82% and the need to focus, warm up and set up well for each set is part of our training. How to steel our minds for the heavy task ahead as we get into the sharp end of the Swole Cycle is a skill in itself.

STRENGTH 

Every 3:00/ 6 Rounds

4 Back Squat (82%)

WOD

” Hades ”

15-12-9 of :

OHS (42.5/30)

Lateral Burpee

-Rest 3:00-

9-12-15 of

OHS

Lateral Burpee

CAP 17:00

SCALING :

OHS : Reduce reps/ Front Squat