Deadlift + Hang Squat Clean+ Front Squat + Jerk
*Move well and increment or hold weight as necessary.
B. Back Squats (3-3-3) (Cycle 4, Week 2)
70% x 3
80% x 3
90% x 3+
*Reminder- During cycle 4 we have added 15kg to our 1RM, and use 90% of this for our percentages.
Photo: Who is this beautiful man? Tom Bennett photography doing his magic and capturing our best sides.
EMOM x 30 mins:
Min 1. Row 200/180m
Min 2. Max Shuttle Runs x 10m
Min 3. Rest
Min 4. Max Shuttle Runs x 10m
Min 5. Double-under x 50
Min 6. Rest
Photo: Greg during the team WOD on Saturday. This man is pure inspiration. Photo courtesy of Tom Bennett photography.
Increment as far as possible in 18 minutes:
Gymnastic Pull x 1*
Overhead Lunge x 10 (Single DB 22.5/15kg- Left hand)
Gymnastic Push x 1 *
Overhead Lunge x 10 (Single DB 22.5/15kg- Right hand)
*Choose your own Pull and Push. Increment by 1 rep each round.
*Pull-ups, Strict, Chest to bar, Strict C2B, Bar Muscle-ups
*Push-ups, Hand release Push-up, Decline Push-up, HSPU.
Photo: Congratulations to our newly weds – Chloe and Max, who got married on Saturday. We hope your day was magical. Enjoy your honeymoon and we look forward to seeing you back soon.
Time to get outside for some “Surprise” FUN with Marie.
Join us for a carpark BBQ breakfast from 8am.
Six rounds for time:
20 Unbroken Wall Ball 9/6kg *
*Wall ball must be unbroken for RXD.
Double-unders do not need to be unbroken.
Photo: Paula following her WOD yesterday doing twice as much work as the rest of us 😀 and still smiling afterwards. Great work!!!
A. Deadlift 5 x 5
*Work up to weight and hold for 5 sets.
B. Max repetitions in:
4 minutes: Deadball over shoulder 45/30kg
3 minutes: Toes to Bar
2 minutes: Row (calories)
1 minute: Burpees
Photo: Wishing Sharni all the best as she begins her new life in Brisbane. It has been wonderful having you as part of our community and look forward to seeing you for drop ins when you are back on the Coast.
50 thrusters 20/15kg
30 pull ups
Rest 5 min
50 hang power cleans 20/15kg
30 Handstand push-ups
Photo: Mike & Mark- some pics just tell a story, no caption needed 😀
A. 7-10 sets of:
Power Snatch + Hang Squat Snatch
*Maintain or increment in weight.
B. Back Squat (5-5-5) (Cycle 4, week 1)
*Calculate % below off 90% of 1RM + 15kg
65% x 5
75% x 5
85% x 5+
For those that failed on the 5-3-1- Reset your 1RM.
It is great to have the lockdown restrictions lifted as of 6pm Friday and we look forward to seeing you all back in the box.
Stay home if you are sick.
If you have any COVID-19 symptoms, no matter how mild, get tested
Stay 1.5 metres away from other people—think two big steps
Wash your hands with soap and water, or hand sanitizer.
Thankyou all for your cooperation.
Five rounds for max repetitions:
Push Jerk (2/3, 3/4 Body Weight)
*Rest as necessary between movement.
*Aim for 15 reps on the first set of Push Jerk.
*35 minutes cut-off