WOD: Tuesday
A. Back Squat (5-5-5) (Cycle 3, week 1)
*Calculate % below off 90% of 1RM + 10kg
65% x 5
75% x 5
85% x 5+
B. AMRAP in 15 minutes of:
Run 360m
Rest 1 minute.
WODs
WOD: Monday
A. EMOM x 4 minutes:
1 Snatch every 20seconds*
*Light load. Maintain across.
Rest 1 minute
EMOM x 4 minutes:
1 Snatch every 30 seconds *
*Moderate load. Maintain across.
Rest 1 minute
EMOM x 10 minutes:
1 Snatch *
* Build in load to a heavy single
Note: Snatch can be any style (Power or Squat).
Use the first two EMOMs as a progressive warm-up and move well.
Practice movements that will allow you to go as heavy as possible in the later EMOM.
B. Partner workout
For time:
150 Dumbbell Snatch *
*Choose your own weight
*Share reps anyhow between partners.
WOD: Saturday
“Pyramid Double Helen” (run slightly modified)
For Time:
Run 1200m
63 KB Swings 24/16kg
36 Pull Ups Run
800m 42 KB Swings
24 Pull Ups
Run 400m
21 KB Swings
12 Pull Ups
*If this looks daunting you can take the pairs option where both team mates will run but the rest of the work is shared.
Photo: Team Challenge. Shared pain is always better 😀
WOD: Friday
Five sets:
Dumbbell Bench Press 10-15 reps
Pendlay Row 8-10 reps
*Maintain weight across all sets
*Rest as necessary between movements.
Aim for 15reps bench/10reps for pendlay row on first set, and aim to hold numbers high across all sets.
Photo: Sam.
So great seeing Sam moving from strength to strength. Focusing on the foundations are always the best way forward and it is paying dividends. Awesome work Sam!!!
WOD: Thursday
In 3 minute complete:
20 Dumbbell Snatch 22.5/15kg
15 Toes to Bar
Max reps Box Step Overs 22.5/15kg
Rest 3 minutes
*Repeat for 5 cycles, decrease dumbbell snatch by 2 reps each time (I.e. 20-18-16-14-12 reps)
WOD: Wednesday
A. EMOM x 4 minutes:
1 Clean, every 20seconds (Light load)
Rest 1 minute
EMOM x 4 minutes:
1 Clean, every 30 seconds (Moderate load)
Rest 1 minute
EMOM x 10 minutes: 1 Clean (Increment in weight)
B. Back Squat (Cycle 2, week 4- Deload)
40% x 5
50% x 5
60% x 5
WOD: Tuesday
We hope you all had a great weekend and are ready for a fabulous week of training. Let’s kick the week off with a benchmark WOD.
“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats 42.5/30kg
Queens birthday
The gym will be closed Monday 4th October, due to the Queen’s birthday public holiday.
Here is one you can do from home:
A. Death by (choose your activity)
Shuttle run X 10m, or
Double-unders X 10reps
*Choose starting reps to allow for at least 10minutes of work. Eg. 5x10m shuttle run start, increment by 1 shuttle run every minute, rest out remainder of the minute.
B. Death by:
Goblet Squat/Air Squat (1-4 reps) or
One legged squat (pistol) (1 per side).
Choose reps that allow you to increment for at least 7 minutes.
SCALE: VOLUME/TECHNIQUE FOCUS
Every minute on the minute (EMOM) X 10minutes:
A. Shuttle run or double under practice (40sec on/20seconds off)
B. Squat or Pistols (choose own reps and hold). Approx. 30seconds of quality reps.
Have a fabulous day everyone. See you Tuesday!!
WOD: Saturday
Come on in for a “FUN” surprise WOD with Marie.
WOD: Friday
Partnered workout.
You Go, I Go (YGIG)
For time:
100 Pull-ups (Advanced athletes scale up to Strict)
*Perform 3 burpees each time you change over
200 Kettlebell Swings 24/16kg
*Perform 5 burpees each time you change over
300 Wallball 9/6kg
*Perform 7 burpees each time you change over
*Reps don’t have to be unbroken
*Burpees to be paid while you partner completes repetitions (only member who has tagged out).
Photo: Russell. Have you ever seen anyone this happy to do thrusters??