WOD: Friday

Part A.
Overhead Squat 10-10-10-10
*Barbell to be taken from the ground.
*Our goal is to rebuild quality movement, improve position and range of motion.

Part B.
Death by 15m Shuttle Run.
*Complete 1 x 15m Shuttle run on the 1st minute, rest out the remainder of the minute. Complete 2 x 15m shuttle runs on the 2nd minute, rest of the remainder of the minute… Continue with this format until you can no longer complete the required number of shuttle runs in the minute.

Photo: Elyse mid flight. Elyse has been hitting huge milestones since Covid. Zoom training was a success and upon returning to face to face training her attendance and effort levels have been great. In this past week alone she has made significant improvements in many aspects of fitness. Keep up the great work!!!

WOD: Thursday

For maximum repetitions complete:
5 minutes: Pull-ups
4 minutes: Hand Release Push-ups
3 minutes: Hang Power Cleans 50/35kg
2 minutes: Push Press 50/35kg
1 minute: Double-unders

Photo: Brad P- One of the best men you could ever meet. We are lucky to have him as part of our crew.

WOD: Wednesday

Part A.
Front Squats 10-10-10-10
*Bar to be taken from the ground.
*Maintain a tight spread between lightest and heaviest loads.

Part B.
Partner workout:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadball over the shoulder

*Each partner will have their own deadball.
*Alternate between work and rest.

WOD: Tuesday

10 Rounds for time of:
Run 100m
7-10 Toes to Bar
Run 100m
12 Kettlebell Swings 24/16kg
Rest 30 seconds.

*Each athlete will be assigned a pull-up bar (one athlete to the left/right of the double bar). Only one athlete will use the bar at a time.

*Half of the athletes will start on the the Toes to Bar round, other half on the kettlebell.

Photo: Back to inside training and loving it!!! Not the best photo but great vibes all around. It was great to have a full house for our 5:30pm session.

WOD: Monday

We are excited to announce that as of 12pm tomorrow Queensland will enter Stage 2 of easing of Covid 19 restrictions- allowing us to operate inside the gym.

The pm sessions will operate inside the box.

At this stage we will maintain our booking system with maximum of 9 participants. We are comfortable to be able to program with distancing, etc in place for 9 and will adjust this number over the coming weeks if we feel we are able to safely operate within guidelines and logistics of athletes and equipment.
Please note- All Covid rules will continue to apply:
– Apply hand sanitizer or washing hands upon arrival.
– Do not share equipment (with out wiping down between)
– Maintain safe distancing of at least 1.5m
– Sanitize all equipment after use.

See you in the box!!!

Five rounds for time of:
10 Burpees (lateral jump over the barbell)
15 Thrusters 40/30kg
50 Double-unders

Photo: One step closer to the good old days.

WOD: Saturday

For maximum repetition/calories:
4 Minutes: Max cal air bike
Rest 2 minutes
4 Minutes: Max Overhead Squat 20/15kg
Rest 2 minutes
4 Minutes: Max Strict Pull-ups
Rest 2 minutes
4 Minutes: Max Alternating Dumbbell Snatch
Rest 2 minutes:
4 Minutes: Max weighted box step-over 20″ (22.5/15kg)

*Start on any movement but move through in order.

#Record scores for individual movement and grand tally.

WOD: Friday

Five rounds of:
Bent over row 8-10
Max rep Push-ups
*Perform as a superset.
*Push-up to be continuous movement (no rest position). Rest between rounds.

Part B.
Incrementing ladder in 10 minutes of:
Unbroken double-unders (10-20-30-40...)
*Sets must be unbroken to count for RXD.

WOD: Thursday

A. Ascend for 12 minutes:
1 DB Over the Shoulder 45/30lg
DB Carry 10m

B. 5 sets (not for time):
15 Toes to Kettlebell (slow and controlled)
10 Glute Bridge

WOD: Wednesday

EMOM for 24 minutes:
Min 1. Run 200m
Min 2. Max Burpees
Min 3. Run 200m
Min 4. Max Hang Power Cleans 40/30kg
Min 5. Run 200m
Min 6. Max Front Rack Lunges 40/30kg

Photo: Janine getting the job done in the rain. Always the voice of praise – it is awesome to have you in the box!!! Thank you for everything you bring to our community.

WOD: Tuesday

Part A. (10-12 minutes)
Five round for max reps of:
Strict Toes to bar
Rest between rounds

Part B. (10-12 minutes)
Five rounds of:
Standing strict dumbbell shoulder press (8-10 reps)
Rest between rounds

*Both Part A & B will happen simultaneously with a Group on Part A the other on Part B.

Part C.
8 minutes AMRAP of:
12 Dumbbell Snatch 22.5/15kg
20 Squats