WODs

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.

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.

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

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.

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

Complete for maximum repetitions:
4 minutes: Max strict Pull-ups
Rest 1 minute
4 minutes: Deadball over the shoulder 45/30kg
Rest 1 minute
4 minutes: Max Push-ups
Rest 1 minute:
4 minutes: Max effort plank (1 seconds = 1 repetition)

PULL-UPS ARE GO!!
We’ve been busy putting together a portable rig for our outdoor training sessions.
We’re looking forward to being able to offer a wider variety of training options until we’re able to train indoors again!

For anyone with concerns:
The rig will be taken outdoors each morning.
– 2m pull-up bars (single athlete on each bar) allows for social distancing.
– Bars will be wiped down between change of athlete.

Come on in for a great workout with Mark B. Please note we are running two sessions today 7:00am-7:45am, and 8:00am-8:45am. To ensure we abide by Covid restrictions please ensure you wait until the 7:00am crew have left.

Time to hit the barbell!!!

Five rounds for time of:
12 Front Squats 60/40kg
12 Bar Facing Burpees
360m Run

*Weight guide: have the ability to do at least the first round of Front Squats unbroken. A squat clean on the first rep will count as one front squat.

Photo: This man went into Covid isolation as a normal man, but came out a rock star. We could all take some inspiration and invest in a headband….

AMRAP in 25 minutes:
40m Farmers Carry 2 x 24/16kg KB’s
150m Run
40m Overhead Carry 20/15kg
100 Skip

Photo: I could not be prouder of this amazing women. Kelly has come back fitter and stronger and is looking fabulous!!! Keep up your amazing efforts- you are an inspiration!!

Three rounds for time of:
50 Lunges (weighted anyhow)
40 Ground to overhead
30/20 Hand release Push-ups
*20/15kg plate

Photo: Kim & Andy - 6:30am crew getting it done in the rain and loving it!!!

We have had a great start to the week seeing so many faces back in the box. If you haven’t trained as hard recently I recommend you turn up and give yourself the week to transition and to rebuild intensity. You’ll be back to yourself very soon you just need to start moving again.
Friendly reminder: During the change over for session times please wait for the previous crew to have left before arriving. This ensure we adhere to social distancing and group number requirement.

AMRAP in 20 minutes of:
Run 360m
60 second plank
10 Russian Swings 24/16kg (Increment by 10 reps each round)