WODs

A. Core work 5-8 minutes
Two rounds:
1. Deadbug 40 seconds (2 x 10 sec per side)
2. Glute bridge/marches (40 seconds)
3. Hollow hold/rocks (40 seconds)
4. Side plank (20sec per side)
5. Hanging activation/or Beat swing (2 x 3-5 reps)

B. “HELEN” Benchmark workout
Three rounds for time:
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull-ups

Compare to last time here

Photo: Our Christmas timetable. Please book in via Mindbody.

Christmas celebrations: Thank you to everyone that joined us throughout the day for our Family Fun Day.
We hope you all had as much fun as I did 😀

A. 15 minutes:
Muscle Clean + Hang Power Clean + Hang Squat Clean

B. EMOM x 10 minutes:
Run 50m
1 Clean *
*Any style

Note: Part B is a continuation of last weeks format with Snatch. We saw a huge amount of PBs. Let’s have some fun and see what we can achieve.

Both 7am & 8am sessions are on. Please assist us in spreading numbers between the two sessions.
We ask that everyone books in via mindbody.

It is our FAMILY FUN Christmas Party Day:
10-11am Column Aqua Fun Park – Book your tickets here
3-5pm Bare Foot Bowls at Club Kawana $10 pay on the day
Gym Party following – 5pm till late. Pizza, Karaoke & the best company.
Bring the family and join us for a day/night of fun!!!

Partner workout:
For time:
Run 560m (together)
100 Deadball over shoulder/ Dead hang
Run 560m (together)
10 x 50m Farmers carry 2x32kg/24kg / Front Support
Run 560m (together)

*One person completing reps, the other maintaining static hold. Share reps anyhow.

A. Power snatch + 2 Snatch balance + 3 Overhead Squats

EMOM x 28 minutes:
Min 1: Row ‘X’ cal
Min 2: Shuttle Runs 10m ‘X’ reps
Min 3: Echo ‘X’ cal
Min 4: Rest

*Choose highest number of calories/reps you think you can maintain across all rounds.
*All cals/reps must be maintained for RXD

A. Core work-
Two rounds for quality: (Working approx 45sec)
Min 1: Deadbug (10 sec change over)
Min 2: Side plank with hip lift (10 seconds change over)
Min 3: Plank drag through (light dumbbell or Kettlebell)
Min 4: Bird Dog (10 seconds change over)
Min 5: Single leg romanian

B. Five supersets
5 Deadlift (maintain weight) Do dumping
5 Strict Pull-ups *
* Choose a challenging repeatable pull option.
Rest between sets

Photo: Back to the Open with Mark. Thanks to @GrantWilliamsPhotos

A. Handstand Skills

B. Increment as far as possible in 15 minutes:
3-6-9-12-15… Dumbbell Shoulder to Overhead 22.5/15kg
10-20-30-40-50 Double-unders

Photo: Two legends and best mates. One of my all time favorites – thanks @GrantWilliamsPhotos

A. 15 minutes:
Build to a heavy Clean

B. Four rounds for time:
7 Squat Cleans 70/45kg
14 Toes to bar