WODs

GOOD FRIDAY OPEN GYM SESSION– 10am-11:30am. A huge thank you to Luke for volunteering to open the gym so you can join him for a session.

AMRAP in 20 minutes:
Run 860m (Buy In)
then,
AMRAP in ‘X’
3 Wall Walks
10 Hang Dumbbell Snatch 22.5/15kg (Alternating)
16 Alternating Lunge (Body Weight)
then,
Run 860m

*Goal is to strategies the workout to maximize AMRAP, leaving enough time to complete the final run with in the 20 minutes.

Photo: Cohen. One of our young champions stepping it up during the Open. We couldn’t be prouder!!!

A. Strength Progression Week 4
Bench Press 3 x 5

B. For max repetitions:
0-2 minutes: Max calories Row/Echo
2-4 minutes: Rest
4-11 minutes: Max Burpees (Jump & Touch)
11-13 minutes: Rest
13-15 minutes: Max calories Echo/Row

*Start on either Echo or Row, then finish on the opposite machine.

Score = total reps (1cal = 1 rep)

Picture: AI Luka – looking the goods 😀

For time: (20 minute time cap)
3 Rounds:
6 Power Clean & Jerk 50/35kg
9 Pull-ups

3 Rounds:
5 Power Clean & Jerk 60/42.5kg
7 Chest to Bar Pull-ups

3 Rounds:
4 Power Clean & Jerk 70/50kg
5 Bar Muscle-ups

3 Rounds:
3 Power Clean & Jerk 80/57.5kg
3 Ring Muscle-ups

Photo: Caitlin & Lachie competing at the Fittest 4. Awesome work team!!!

A. Strength Progression
Front Squats 3 x 5

B. 21-15-9 reps for time:
Dumbbell Thrusters 2 x 22.5/15kg
Run 360m

Photo: AI Bodo – courtesy of Grant.

Time to hit the beach!!
Hope to see you all at 7:30am.

Where: Meet at Minkara Park (refer map below). This is the street running adjacent to BFresh.
Click here to see the MAP below.

Photo: Our little piece of paradise captured on Marie’s Oppo 😊

REMINDER: BEACH WOD this Saturday – Click here for details

A. Strength Progression Week 3
Deadlift 3 x 5
*Add weight to last week.
Superset with ‘X’ Strict Pull-ups *
*Choose your own reps

B. Four rounds, each for time:
20/16 cal Echo (2 rounds), Row (2 rounds)
100m Deadball/Sandbag Front Carry

Rest between efforts.

Photo: Wishing Michael a speedy recovery. We all miss you!!!

A. Power Snatch + Hang Squat Snatch + 2 Overhead Squats

B. Five rounds for load/time:
Run 180m
5 Squat Snatch *

*Choose your own load- heavy singles
*Maintain load across sets.
12 minute time cap

Photo: One of the sweetest photos ever 💕

A. Strength Progression Week 3
Bench Press 3 x 5
*Add weight to last week.

B. Turkish Get-ups
5-5-5-5-5 (Left & Right)

Photo: Heather making the workout look “Fun”.
Perspective is everything!!

Five rounds of:
AMRAP in 3 minutes:
3 Power Cleans 60/40kg
6 Toes to bar
30 Double-unders

Rest 1 minute
*Continue where you left off on previous effort.
*Advance athletes scale up to drag rope double-unders

Score= Total repetitions.

Photo: Two beautiful ladies – Chrissie & Kim.

A. Strength Progression Week 3
Front Squats 3 x 5
*Add weight to last week if movement quality allows.

B. Burgeron Beep Test
EMOM for as long as possible:
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees

*Complete one round then rest remainder of the minute. Repeat until no longer able to complete a full round in under 1 minute.

Scaling: Reduce reps across all movements.

Photo: Two of our legends @GrantWilliamsPhoto & Gail – obviously pre WOD 😀