WODs

A. Warm-up. For quality position (Incrementing in load):
Three rounds:
Z-Press 6-8 reps
Dumbbell Front Squats x 8

B. Four cycles for max reps:
In 2:30 minutes:
Run 200m,
In remaining time:
Dumbbell Deadlift x 8 (2 x 22.5/15kg)
Dumbbell Hang Squat Clean x 6
Dumbbell Shoulder to Overhead x 4

Rest 1:30minute between cycles.
*Start each cycle at Deadlift.
*Score = total repetitions

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Partner workout
For time:
Run 1000m
150 Wallball 9/6kg
150 Dumbbell Snatch 22.5/15kg
Run 1000m

*Advanced athlete – 25 rep change over
*All others share work anyhow.

Photo: Our WINTER ATTENDANCE CHALLENGE – Let’s lift the energy and keep the fire burning this winter. Who’s in?! 

A. Snatch Tech:
Seven sets (Increment in weight)
Power Snatch + Hang Squat Snatch + Overhead Squats

Four rounds for quality:
20 second L-Hang
100m single arm Farmers carry (50m left out/right back)
40 second Plank
100m single arm overhead Carry (left out/right back)

A. Push Press 5-5-5, 2 x 5
Increase in weight over 4 sets, holding load for 4th & 5th efforts.

B. For time:
20-16-12-8-4 reps:
Dumbbell Shoulder to Overhead 2×22.5/15kg
Toes to bar

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Four cycles:
Every 4 minutes for max repetitions:
20/16 calories (2 Row/2 Echo)
then,
AMRAP in remaining time:
7 Deadball over shoulder 45/35kg
14 Box Jump overs 24″/20″
Max Burpee Pull-ups

Rest 2 minutes

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A. Power Clean + Hang Squat Clean

B. Five rounds for time:
Run 300m
5 Power Cleans 80/50kg *
5 Front Squats 80/50kg *

*1 barbell – Choose a challenging weight that allows for mostly unbroken sets.

C. Optional extra:
3 Rounds of:
Pistol squats or Tap downs.

Choose an option suitable to your current skill level.

6 Steps To Perfecting Your Pistol Squat

Join Marie & Chloe at 7am.

Partner workout
Four rounds for time:
5 Wall Walks/Run 200m
20 Dumbbell Snatch 22.5/15kg/Run 200m
30 second Flexed arm hang/Run 200m

One round consist of both partners completing all elements.

A. Thrusters 2-2-2-2-2-2-2

B. AMRAP in 12 minutes:
4 Dumbbell Thrusters 2x 22.5/15kg
8 Toes to bar
30 Double-unders

OPEN GYM: Join us for Rope climbs or work your weaknesses.

A. Technique focus
EMOM x 12 minutes:
Min 1: Handstand hold/ shoulder tap/Handstand Walks
Min 2: Turkish Get-ups (1 Each side)

B. Choose one of the following:
For time:
Row/Run 3.2km (Weir loop) or 8km Echo
Row/Run 2km or 5km Echo
2 x 860m Row/Run or 2150m Echo (each for time on a 6 minute cycle)