The WOD's

WOD: Saturday

WOD: Saturday

Today’s workout is at the Kawana Pool – please be at the pool and ready to train at 7.30am.

Please get behind this session as Renee has kindly offered to share her knowledge on swimming and has a great workout planned. We promise you won’t be cold!

scott sled

WOD: Friday

20-18-16-14-12 reps for time of:
Deadlift 50/35kg
Front Rack Lunge (alternating legs) 50/35kg
*Lunge: 1 step = 1 rep.
*Try a Fat Bar for extra challenge.

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WOD: Thursday

Please note that due to maintenance works that the 5 and 6am sessions on Thursday will have to enter the gym via the rear alley way.  Please park on the street as per normal (i.e. do not park in the alley way) and walk around to the rear door. Thanks.

A. Six sets:
Bent Over Row 4-6 reps.
Max reps Dips
Perform as a super-set.
*Rest as necessary between sets.

B. EMOM x 10:
30 sec. weighted plank.

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WOD: Wednesday

Please note that due to maintenance works that the 5 and 6am sessions on Thursday will have to enter the gym via the rear alley way.  Please park on the street as per normal (i.e. do not park in the alley way) and walk around to the rear door. Thanks.

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 25/50/15 reps 50/35kg
2nd round, 20/40/12 reps 65/45kg
3rd round, 15/30/9 reps 80/55kg
4th round, 10/20/6 reps 90/65kg
5th round, 5/10/3 reps 105/75kg

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WOD: Saturday

In 30 minutes:
Run big loop
then,
AMRAP of:
10 Toes to Bar/Top of Deadlift Hold 100/65kg
*This is a partnered workout where both runners must have completed the run to start on the AMRAP. During the AMRAP the athlete not performing T2B must hold the top of a Deadlift. You may swap roles as often as you like during the AMRAP.

WOD: Friday

WOD: Friday

Seven rounds for time of:
7 Power Snatch 42.5/30kg
7 Snatch Balance 42.5/30kg
7 Overhead Squats 42.5/30kg

 

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WOD: Thursday

Front Squat 2-4-6-8-10
*Bar is to be cleaned from the ground.
*Perform a max effort set of dips after each set.

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WOD: Wednesday

A. Bent Over Row: 6 x 6-8
*Increase in weight from last time.

B. Ascend for 8 minutes:
1 Gymnastic Pull (see below for explanation)
30 Double-unders
*Gymnastic pull can be ring row, pull-up, C2B pull-up, ring or bar muscle-up. Pick a movement that will allow you to ascend through several unbroken rounds.