WOD: Friday

Increment as far as possible in:
3mins, 6mins, 9mins:
Lunge/Overhead lunge
Toyota Jumps/Ground to Overhead
Mountain climbers
Shuttle run X 10m
(2-4-6-8-10… Reps)

*Rest 1 minute btw cycles
* Each cycle starts back at 2 repetitions.
* Score: Total reps for each cycle + Grand tally.

Photo: Life is easy when you are surrounded by awesome people.

WOD: Thursday

EMOM x 30 minutes:
Min 1. Gymnastic Push (7-10 reps) Push-up, Dips, HSPU
Min 2. Strict Sit-ups (10-15 reps)
Min 3. Double-unders (30sec on first round)

* Intension – Strength focus towards to Push movement. Choose repetitions that allow for quality/repeatable movement.
* Work for 30seconds on 1st round to determine repetitions for Sit-ups and Double-unders.

Training affect from the volume accumulation over the 10 rounds, not from high repetitions on each round. Consider total volume when selecting your repetitions.

Photo: Mike getting creative with some block bench.
You don’t need perfect – make do with what is around. It is time to think outside the square. Tree for pull-ups, rock or brick for weights. It is all part of the fun!!!

WOD: Wednesday

Lock down doesn’t stop us- Adapt and overcome. We are all resilient so let’s make the most of it!!
WE HAVE GONE ONLINE – Read our plan here.

ONLINE LEGENDS – Here we go!!!

Death by:
Min 1. Burpee (6″ Jump & Touch)
Min 2. Goblet Squat or Pistols

*Start with 1 burpee on the 1st minute, 1 Goblet Squat on the 2nd minute, increase repetitions each round, 2 burpees, 2 Goblet Squats, etc.

* Choose a difficulty and repetitions of Squat to match your burpee effort. For many starting the Squats at 5 repetitions and increasing by 1 each round would be appropriate.
If working body weight Squats- start at 10 reps and increment by 2 per round.
*Goal is to work for at least 10 rounds/20 minutes.
* Work until failure- let the clock run you out.

Post score on Facebook:
Eg. 14 of 15 Burpees + 26 of 28 Goblet Squat with a 20kg Rock.

WOD: Tuesday

Please be advised that New COVID Restrictions take place at 1am.
Please ensure you practice social distancing upon arrival and throughout the session Update COVID Restrictions
Sessions have a firm cap to ensure we abide by Government regulations- we require all athletes to book in via Mindbody. Be sure to cancel if you are unable to make the session to allow someone else to book in. We thank you all for your patience and co-operation in ensuring we maintain a safe training environment.

Five rounds, each for time:
12 Deadlifts 60/40kg
9 Hang Power Cleans 60/40kg
Row 200m

* Rest as necessary between rounds (approx. 3-4 minutes)
* Score: Fastest and slowest rounds and total work time.

WOD: Monday

5 x 3 minute AMRAP
3 Dumbbell Thrusters 22.5/15kg
6 Pull-ups
24 Double-unders
*Rest 1 minute between AMRAPS

Photo: Elyse. A huge shout out to this quiet achiever as she wouldn’t tell you 😀
Last week was an amazing week of personal achievements for Elyse and we couldn’t be prouder. Weeks like this don’t come often however this was her week: PB Strict Press & complex, best “Cindy” effort with multiple pull-ups, moving up in weight on Dumbbell Snatch, PB on Clean & Complex.

WOD: Saturday

Due to large numbers there is a 7am and 8am session. Be sure to book in via Mindbody.

Time for some TEAM FUN??

6 x 4 minute EMOM:
Minute 1. Max meters Row
Minute 2. 10 Burpees
Minute 3. 15 Wallball 9/6kg
Minute 4. Rest

*Score= Meters rowed/number of team members. The team with the highest average wins.
* One member to start on each activity. Full repetitions must be completed within the minute for RXD. Move through in order of the board.

WOD: Friday

For time:
100 Toes to Bar
300 Double-unders
*Partition the reps anyhow.

Photo: Special birthday shout out to Andrew – only because I know how much he would love this 🙂 We hope you had an awesome one!!!

WOD: Thursday

Olympic lifting sessions will kick off in place of the 5:30pm.
This is a technique session suitable for all abilities. Be sure to book in via Mindbody.

A. 7-10 sets of:
Power Clean + Hang Squat Clean

B. Back Squat (5-3-1) (Cycle 3: Week 3)
75% x 5
85% x 3
95% x 1+
*Reminder- during cycle 3 we have added 10kg to our 1RM, and use 90% of this for our percentages. 

WOD: Wednesday

Three, six minute rounds of:
2 minutes max calorie bike
2 minutes max calorie row
2 minutes max Dumbbell Snatch 22.5/15kg

Rest 6 minutes

Photo: Jael – always smiling and making everything appear “fun” even when you know it’s not.