WODs

Three rounds for time:
30 Push Jerks 60/40kg *
30 Toes to Bar

*Scaling: Work capacity test of 12-15reps on the first set of Push Jerk.

A. Back Squat (Cycle 1, week 4- Deload)
40% x 5
50% x 5
60% x 5

B. For time:
30 Goblet Squats 22.5/15kg
30 Alternating lunges 22.5/15kg
30 Air Squats
Run 200m
20 Goblet Squats 22.5/15kg
20 Alternating lunges 22.5/15kg
20 Air Squats
Run 200m
10 Goblet Squats 22.5/15kg
10 Alternating lunges 22.5/15kg
10 Air Squats
Run 200m
Compare to last time here.

Note: 8am session is Mobility 101- 7 GREEN LIGHTS!!
Test your range of motion through the 7 Key Positions (Have you got 7 GREEN LIGHTS and full functionality or have you got RED lights that are limiting you?
Identify any restrictions and leave with a plan for improvement.
If you have any niggles or movement restrictions aim to prioritize this session.


20 – 2 reps for time:
Dumbbell Snatch 22.5/15kg
Push-ups
*Complete 5 x 15m Shuttle runs between sets.
*Rep scheme 20-18-16-14-12-10-8-6-4-2

30-20-10-5 reps for load:
Thrusters *

*Aim for the heaviest weight for unbroken sets. Increment for each set.
*Cut off 30 minutes- Use it all.
*Repetitions to be completed unbroken for RXD.

Photo: Welcome to Carol. Great having you with us.

EMOM x 20 minutes:
Minute 1: Turkish Get-ups (1 per side) *
Minute 2: Strict toes to bar *

*Choose your own load and repetition and maintain across all round.

A. 20 minutes of:
Hang Squat Clean + 2 x Front Squats *
*Pause in the catch position of Clean & Front Squats for 2 seconds.

B. Back Squat (5-3-1) (Cycle 1: Week 3)
75% x 5
85% x 3
95% x 1+ 
Wendler 5/3/1 – For those that are interested in the background. The results from our previous cycles say it all.

AMRAP in 20 minutes:
Run 360m
21 Kettlebell Swings 24/16kg
12 Strict Pull-ups
Run 360m
21 Ball Slams 20/12kg
12 Strict Handstand Push-ups

3 sets:
1 Strict Press
3 Push Press
5 Push Jerk

3 sets:
3 Push Press
5 Push Jerk

3 sets:
5 Push Jerk

*Increment weight across the sets.

Photo: Lexi – wall climbs.
Enjoy the challenge- it makes the journey all the better.

Team or Partner WOD:
For maximum load achieved in 30 minutes:
In 5 minutes:
Run 360m
Snatch/Power Clean/ Thruster/Power Clean/Snatch
Rest 1 minute.

*Each athlete choses their own load to be held across all movements with the aim of maximum load lifted throughout the workout.
*Team members do not have to use the same load.
*Only one member accumulating repetitions at a time.
*Strategy should consider- repeatability of load. I.e. Light loads higher repetitions, Heavy load- fewer repetitions.

First round, all members complete 360m. All members must be back to commence repetitions. One member working at a time with work shared anyhow. Each member to keep track of their own repetitions.

Team with the highest load wins.

This is so much “FUN”- you don’t have to be the strongest lifter to take the win here. Strategy is key!!!

ENJOY!!!

For time:
Row 750m
50 Toes to Bar
Run 1km (Bridge & Back)
50 Toes to Bar
Bike 2km