WODs

We are excited to announce that as of 12pm tomorrow Queensland will enter Stage 2 of easing of Covid 19 restrictions- allowing us to operate inside the gym.

The pm sessions will operate inside the box.

At this stage we will maintain our booking system with maximum of 9 participants. We are comfortable to be able to program with distancing, etc in place for 9 and will adjust this number over the coming weeks if we feel we are able to safely operate within guidelines and logistics of athletes and equipment.
Please note- All Covid rules will continue to apply:
– Apply hand sanitizer or washing hands upon arrival.
– Do not share equipment (with out wiping down between)
– Maintain safe distancing of at least 1.5m
– Sanitize all equipment after use.

See you in the box!!!

Workout:
Five rounds for time of:
10 Burpees (lateral jump over the barbell)
15 Thrusters 40/30kg
50 Double-unders

Photo: One step closer to the good old days.

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!!!