WOD: Monday

Sorry for the late post – I wanted to get this video up of Renee hitting an 85kg Clean & Jerk PB. Well done!

Complete 10 rounds:
min 1. 10-15 UB Wall Ball Shots
min 2. 8-12 T2B (40 sec. cut off)
min 3. 5 Hang Power Cleans (heavy but UB)

WOD: Saturday

EMOM for 10 minutes:
3 Deadlift (you choose weight)
then immediately after the last set of DL
21-18-15-12-9-6-3 reps of:
Kettlebell Swings
Lateral Burpees (over DL bar)

Complete as many rounds and reps as possible in 4 minutes of:
10 Strict Handstand Push-Ups
15 Box Jumps Overs 24/20″
20 Shoulder to Overhead 70/50kg
25 Pull-Ups
30 Double-Unders
Rest exactly 4 minutes, and then repeat for 6 minutes and then 8 minutes

WOD: Thursday

*Please work out your weights before you come in to train to save time.

A. Snatch: 2 @ 60%, 2 @ 70 %, 2 @ 80%, 2 @ 85%, 2 @ 85%, 2 @ 80 %, 2 @ 70%
*rest 60-90 sec between sets.

B. Clean & Jerk + Clean: 2 x 1 @ 60%, 2 x 1 @ 70, 2 x 1 @ 80%, 2 x 1 @ 70%
*rest 90 sec. between sets.

C. Front Squat: 5 @ 50%, 3 @ 75%, 5 x 2 @ 85-90%


WOD: Wednesday

AMRAP in 30 minutes of:
Run 800m
Bear Crawl 40m
1 min Double-unders
*score = rounds/total double-unders.

WOD: Tuesday

A. Overhead Squat 7-7-7-7
*Slow descent with a 2 second pause in the bottom of each rep.
*Work to a heavy set of 7 if you have sound mobility/mechanics, otherwise hold the same weight across.

B. Three rounds for reps:
60 sec. Row (calories)
60 sec. Push-up
60 sec. Strict Pull-up

WOD: Monday

*Please note that we are closed up until our lunch time session today while we restore the gym back into order after the competition – thank you for your flexibility.

A. Complete 4 rounds of:
Knees to Elbows (pick your own reps to maintain)
rest 30 sec.
8-10 Goodmornings
rest 30 sec.
UB Double-unders (you choose the reps)
rest 30 sec.
OH Weighted Lunges 20 reps
rest 30 sec.

B. Run 800m or row 1000m.

Saturday – Clash on the Coast!

Come on down to the Buddina Primary School and check out the action of “Clash on the Coast”.

Workouts will start at about 9am and will go through to about 4pm.

Please note that there is no training at the gym today.

WOD: Friday

Clash on the Coast Volunteers: We will be at the gym at 3.30pm to load up the gear and have access to the school from 4:30pm – thanks in advance for your help!

Today’s sessions will be open gym format.

Times are:
5-7am & 12-1pm

Feel free to turn up anytime in these time slots but plan to have your workout completed before the end of the session.

WOD: Thursday

*Please note that there will be a schedule change due to Clash on the Coast this weekend. We will be closed after the 12.00pm session on Friday and will re-open for the 12.00pm session on Monday. Thanks.

Complete 6 cycles:
Min. 1: 5 Strict Toes to Bar (3 count up and down)
Min. 2: 15 Russian Swings
Min. 3: 10 Evil Wheels
Min. 4: 15 Box Jumps