WODs

Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm

A. Five rounds, each for load:
7 Deadlifts
5 Hang Power Cleans
3 Shoulder to Overhead

Rest as necessary between efforts (30 minute time cap- 6 minutes per round)

Compare to last time here

B. Optional Extra: Tabata (8 rounds, 20 seconds work/10 seconds rest)
Any Machine (record total calories & meters)

Coaching Monday- Thursday
Nata 5:30am, 6:30am, 9:15am
Danielle 4:30pm, 5:30pm

AMRAP in 20 minutes:
7 Bar Muscle-ups *
14 Box Jump overs 24/20″ (Jump up/step down)
100 skips

*Advanced athletes complete Ring Muscle-ups

Scale: Reduce Muscle-ups, Chest to bar pull-ups, etc.

Please book in via Mindbody. Both 7am & 8am sessions are Open. It would be great to spread numbers between the classes. Please check Facebook members page for updates.

AMRAP in 20 minutes:
Incrementing reps on each round:
5 Power Cleans 60/40kg (5-10-15-20…)
5 Toes to bar (5-10-15-20…)
Run 200m (200m-400m-600m-800m)

The Saliba’s are off for a family adventure. You will be in safe hands over the coming week. To assist us in providing the best service please ensure you have booked in via Mindbody.
Coaching today-
Olivia 5:30am, 6:30am
9:15am CANCELLED
Luke 4pm-6pm (Come and join him in skill development)

AMRAP in 30 minutes:
50m Farmers carry 2×24/16kg or Dumbbells
100 single skips
45 second dead hang
200m Row

Photo: Phil. Workout pain comes and goes — but the lessons you learn along the way make it all worth it. Surround yourself with good people who lift you up and watch what you can achieve. 💪🔥

Skill development:
EMOM x 14 minutes:
Min 1: Strict Muscle-up drills
Min 2: Handstand/Handstand walk

*Choose options that work towards development or refinement of skills

B. Focus of the following is to focus on repeated quality reps. Lots of sets with small volume.
Ten rounds for quality repetitions:
Min 1. Gymnastic Push
Min 2. Gymnastic Pull
*1:2 Work/rest ratio

Choose movement & repetitions that allows you to focus on improvement.

*Gymnastic Push: Push-ups/Dips/Handstand Push-ups
Gymnastic Pull: Ring Row/Pull-ups/Chest to bar/Muscle-ups

Photo: Greggy. Time and time again I am reminded that we each write our own stories. Greggy at 74 – No more words needed 💪❤️🏆 Thank you @GrantWilliamsPhoto ❤️❤️

A. Increment in load
1 Push Press + 2 Push Jerk

B. Seven rounds for time:
7 Shoulder to Overhead 60/40kg
50m Deadball carry *
2 minutes rest

*Scale: Choose heavy/repeatable load for Shoulder to Overhead.
Efforts should be unbroken for both S2OH and carry.

Photo: One of my favourites. Thank you @GrantWilliamsPhoto

Seven rounds for time:
7 Deadlifts *
7 Burpees over barbell
Run 200m

Rest 1 minute

*Choose a challenging weight that allows for unbroken deadlifts.

Photo: Congratulations to Deb & Russ- competing Masters League (pairs) and taking 3rd place. Always up for a challenge!!! 💪💪

EMOM x 20 minutes:
Min 1: Power Clean + Hang Squat Clean + 2 Thrusters
Min 2: 3-5 Strict pull-ups *

*Increment in weight every 2 rounds.
*Advanced athletes – C2B or weighted strict pull-ups (unbroken)

B. For time:
100 Wall Ball 9/6kg
*Run 70m (short loop) every time you break.

Photo: Congratulations to our boy Jesse taking 2nd place a National Weightlifting Youth Championships on Saturday. Achieving – Snatch 90kg + Clean &Jerk 114kg (PB) = comp total 204kg.

Join Marie at 7am – looking forward to a big crew.

Partner workout (working against your partner)
Five rounds for max reps:
On a 2 minute cycle:
P1- Run 360m
P2- 10 Hang Dumbbell Snatch 22.5/15kg (left)
10 Overhead lunge 22.5/15kg (left)
10 Hang Dumbbell Snatch 22.5/15kg (right)
10 Overhead lunge 22.5/15kg (right)
Max burpees

10-9-8-7-6-5-4-3-2-1 reps for load:
Bench Press
Deadlift
Front Squats
*Choose a different weight for each movement and maintain load across all repetitions. All reps must be completed unbroken.

30 minute time cap.

Scale: Technique focus:
For Quality 7 sets x 5 repetitions
Bench Press (or Dumbbell Bench)
Deadlift (or Sumo Deadlift)
Front Squats (or Goblet squats/Air Squats)

Photo: Wishing Deb & Russ luck for the pairs Masters League this weekend. Have fun!!!