WODs

Please be advised that New COVID Restrictions take place at 1am.
Please ensure you practice social distancing upon arrival and throughout the session Update COVID Restrictions
Sessions have a firm cap to ensure we abide by Government regulations- we require all athletes to book in via Mindbody. Be sure to cancel if you are unable to make the session to allow someone else to book in. We thank you all for your patience and co-operation in ensuring we maintain a safe training environment.

Five rounds, each for time:
12 Deadlifts 60/40kg
9 Hang Power Cleans 60/40kg
Row 200m

* Rest as necessary between rounds (approx. 3-4 minutes)
* Score: Fastest and slowest rounds and total work time.

5 x 3 minute AMRAP
3 Dumbbell Thrusters 22.5/15kg
6 Pull-ups
24 Double-unders
*Rest 1 minute between AMRAPS

Photo: Elyse. A huge shout out to this quiet achiever as she wouldn’t tell you 😀
Last week was an amazing week of personal achievements for Elyse and we couldn’t be prouder. Weeks like this don’t come often however this was her week: PB Strict Press & complex, best “Cindy” effort with multiple pull-ups, moving up in weight on Dumbbell Snatch, PB on Clean & Complex.

Due to large numbers there is a 7am and 8am session. Be sure to book in via Mindbody.

Time for some TEAM FUN??

6 x 4 minute EMOM:
Minute 1. Max meters Row
Minute 2. 10 Burpees
Minute 3. 15 Wallball 9/6kg
Minute 4. Rest

*Score= Meters rowed/number of team members. The team with the highest average wins.
* One member to start on each activity. Full repetitions must be completed within the minute for RXD. Move through in order of the board.

For time:
100 Toes to Bar
300 Double-unders
*Partition the reps anyhow.

Photo: Special birthday shout out to Andrew – only because I know how much he would love this 🙂 We hope you had an awesome one!!!

6 WEEK TRIAL-
Olympic lifting sessions will kick off in place of the 5:30pm.
This is a technique session suitable for all abilities. Be sure to book in via Mindbody.

A. 7-10 sets of:
Power Clean + Hang Squat Clean

B. Back Squat (5-3-1) (Cycle 3: Week 3)
75% x 5
85% x 3
95% x 1+
*Reminder- during cycle 3 we have added 10kg to our 1RM, and use 90% of this for our percentages. 

Three, six minute rounds of:
2 minutes max calorie bike
2 minutes max calorie row
2 minutes max Dumbbell Snatch 22.5/15kg

Rest 6 minutes

Photo: Jael – always smiling and making everything appear “fun” even when you know it’s not.

“Cindy”
20 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Photo: Sara. Looking forward to having this smile back in the box.

Five sets for max load:
1 Strict Press + 3 Push Press + 5 Push Jerk

*Increase or maintain load as required.

FITTEST 3- Date 4th September. Let’s get our teams organized.

Pyramid for time:
Run 180m
10 Pull-ups
Run 360m
10 Pull-ups
20 Ground to Overhead (20/15kg Plate)
Run 560m
10 Pull-ups
20 Ground to Overhead
30 Overhead lunge
Run 800m
30 Overhead lunge
20 Ground to Overhead
10 Pull-ups
Run 560m
20 Ground to Overhead
10 Pull-ups
Run 360m
10 Pull-ups
Run 180m

Photo: A couple of the best smiles around 😀 Mark & Nata at Torian Pro.

A. Back Squat (Cycle 3, week 2)
70% x 3
80% x 3
90% x 3+
*Reminder- during cycle 3 we have added 10kg to our 1RM, and use 90% of this for our percentages. 

B. Partner workout:
Increment as far as possible in 9 minutes:
Deadlift 3-6-9-12…) 70/45kg
10 Strict Sit-ups

*One partner completes the deadlift while the other completes the sit-ups, then swap. Your partner must complete their activity prior to swapping.
Both partners complete 3 deadlifts, and sit-ups before increasing.
*Sit-up repetitions remain the same throughout.

Photo: A shout out to Torah. 16 years old, currently studying year 11&12 (via correspondence) and completing her certificate in Fitness at the same time. She is smashing training and choosing her own path through life. Awesome work!!