Weightlifting session- Technique focus
A. Two position Clean:
1. Below the knee
2. Ground
B. Front Squat 3-3-3-3-3
*Increase in weight over the five sets.
Photo: Lou. Our Masters League crew have been amazing. This Friday will be the final week. We would love to get as many supporters in the box as possible for their final WOD.
Awesome work to our Masters League crew- Smashing it out in the box Friday afternoon. Soooo awesome to watch!!!
Let’s have some fun outside with a BEACH WOD.
Time: 7:30am.
Where: Meet at Minkara Park.
This is the street running adjacent to BFresh.
Map here
Chipper time.
For time:
50 Parallette Shoot Through
75 Toes to Bar
100 Dumbbell Push Press 22.5/15kg
125sec Flexed Arm Hang
*Partition anyhow
Photo: Our IN-BOX OPEN Team Captains. Which team will take the WIN in 2022?? Magic Mike & the Funky Bunch, Where’s WODy, DEADLIFTERS & Hakuna MaSQUATa. STAY TUNED!!!
Weightlifting session- Technique focus
A. Three position Clean:
1. Mid thigh hang
2. Below the knee
3. Ground
B. Optiona: 2000m Run/Row/Bike
Yes this is the same as last week. Yes this is intentional. This is a chance to consolidate what you learnt last week.
3 cycles for max repetitions:
3 min AMRAP:
10 Pull-ups
45 Double-unders
3 min AMRAP:
15 Box Jump Overs 24/20″
10 Calorie Row
*18 minutes of continuous work, alternating between AMRAPs.
Photo: Dob smashing legless rope climbs. Thank you Grant Williams Photography.
“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg
Compare to last time here
Photo: Congratulations to our beautiful, hardworking girl who has been selected as part of the Australian Weightlifting Federation – High Performance Youth Squad -giving her the opportunity to develop her Olympic lifting with the best Weightlifting Coaches in Australia.
Those that know her would agree this is so well deserved.
A special mention and thankyou to her Coach Barry Harden #SunshineCoastWeightlifting.
A. 2-4-6-8-10 Touch and Go Power Cleans
Rest 3 minutes
10-8-6-4-2 Touch and Go Power Cleans
*Maintain load on the ascent.
*Aim to increase load for each set on the descent.
*Timing: Alternate your efforts with a partner (YGIG).
B. For load/time:
1 Power Clean, 2 Push-ups, 3 Squats
2 Power Cleans, 4 Push-ups, 6 Squats
3 Power Clean, 6 Push-ups, 9 Squats
4 Power Cleans, 8 Push-ups, 12 Squats
5 Power Clean, 10 Push-ups, 15 Squats
4 Power Cleans, 8 Push-ups, 12 Squats
3 Power Clean, 6 Push-ups, 9 Squats
2 Power Cleans, 4 Push-ups, 6 Squats
1 Power Clean, 2 Push-ups, 3 Squats
*12 minute cut off.
*Power Cleans are touch and go.
*Use your result from Part A. to help determine your load. This is a low volume workout which relies on correct (challenging) weight selection to have the desired outcome.
Photo: Olivia hitting Rope Climbs. Thank you to Grant Williams photography for the awesome photos.
A great IN-BOX DRAFT NIGHT.
Our teams have been drafted (check members Facebook). Thank you to all of our amazing TEAM CAPTAINS.
Its time for a “SATURDAY SUPRISE”. See you in the morning.
Both 7am & 8am are open. Be sure to book in.
Photo: Jo – Masters League. It has been awesome to watch our Masters League athletes hitting the WODs. Great effort to all completing their WOD2. Once again amazing atmosphere in the box.
Reminder: Our Masters athletes will be hitting 22.2 from 5pm, followed by the IN-BOX OPEN DRAFT at 6pm. Bring your pom poms down early to show some support.
IN-BOX OPEN DRAFT NIGHT-
*Bring a healthy share plate, a couple of drinks and join us for a fun afternoon.
*All names of registered athletes will be drawn from a hat and allocated a team. It is not too late to REGISTER!!
Seven round for time:
7 Thrusters 50/35kg
7 Chest to Bar Pull-ups
35 Double-unders
*The aim of the workout is to keep loading for thrusters and scaling option for pull-ups that allows for largely (if not all) unbroken repetitions.
15 minute cut-off.
Photo: Henning- Game Face!!! Thanks to Grant Williams Photography.