WOD: Friday

*Well done to Brenden who smashed his previous best back squat with this 167.5kg effort!

10 rounds for time:
10 Goblet Squat 24/16kg
5 Burpees
10 KB Swing 24/16kg
5 Burpees

WOD: Thursday

Congratulations to Aideen and her family on the arrival of their baby boy (name to be announced). He weighed in at 6 pounds 2 ounces and everyone is happy and healthy!

A. EMOM x 10: Snatch x 1
*Aim to be at a heavy but not maximal lift by set 7 and then drop back by about 10% for the remaining 3 lifts.

B. Every 90 seconds x 7: Clean + Jerk + Clean
*Aim to be at a heavy but not maximal lift by set 5 and then drop back by about 10% for the remaining 2 lifts.

C. Back Squat:
5 @ 70-75%
3 @ 75-80%
1 @ 80-85%
5 @ 75-80%
3 @ 80-85%
1 @ 85-90%
*please work out your numbers prior to coming in to save time.

What does “heavy but not maximal” mean? This means that the lift will require significant effort to succeed but is not so heavy that you know before you even lift the bar that you are going to have to sacrifice form to get the lift. Remember, only good lifts contribute positively to your training and the bad ones are teaching you the wrong movement pattern, to be slow, are more likely to cause injury etc. Considering you need to do thousands of good lifts to make progress as a lifter, can you really afford to be doing bad ones?

WOD: Wednesday

AMRAP in 30 minutes of:
Run 400m
Row 500m
Skip 200 reps.
*you may perform these in any order (to avoid waiting for a rower), so long as you complete all three elements per round.

WOD: Tuesday

A. Bent Over Row 5 x 6-8 reps
*strictly 90 sec. rest

B. EMOM x 10:
20 sec. Pull-ups (any style)
rest 10 sec.
30 sec. Plank.

C. 5 x 3 Dragon Flags (see the video)
*start with bent knee negatives and work towards the full movement (if you can) over the five sets.


WOD: Monday

EMOM x 10:
1 Strict Press, 1 Push Press, 1 Push Jerk
then…(using the same barbell)
Ascend as far as possible (until 18:00 min on the clock)
1 Hang Clean/2 Push-ups
2 Hang Clean/4 Push-ups
3 Hang Clean/6 Push-ups
etc. etc.
*use as close to your 1RM strict press as you expect to be able to repeat on the cycle.
*note that the hang clean must be received in the full squat and not ridden through for rx’d.


WOD: Saturday

Partner Helen
Three rounds for time of:
Run 400m (each)
42 KB swings 24/16kg
24 Pull-ups
*The run is performed as a relay.
*Once both partners have finished the run you may share the KB swings and pull-ups however you like but only one person can work at a time.

For time:
50 Pistols (alternating legs)
40 Wall Ball (men 10kg to 11ft, ladies 8kg)
30 Toes to Bar
20 Overhead Squat 60/40kg
10 Muscle-ups

WOD: Friday

For time:
20 Thrusters
20 Power Cleans
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 40kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 15 min cap.

WOD: Thursday

EMOM x 7: 1 Clean (building)
rest until 10:00
EMOM x 7: 3 Front Squats (cleaned from ground)
rest until 20:00
EMOM x 7: 6 x Deadlift (re-grip each rep/no dumping)
*The aim here is to use the heaviest weight cleaned for the FS and DL.

WOD: Wednesday

Complete 4 cycles of:
DB Shoulder Press 8-10 reps
rest 30 sec.
Superman Raises 10 reps (1 sec. pause at top)
rest 30 sec.
Max effort Chin-up (supinated grip)
rest 30 sec.
Max effort L-sit
rest 30 sec.
*partner up with a spotter to achieve at least 5 reps/round if you have less than 5 chin-ups.
*accumulate a minimum of 20 seconds in the L position per round if your max effort is less than 20 sec.

WOD: Tuesday

Best of luck to Garr who has headed off to Europe for five weeks. Have fun.

10 rounds for total time:
Run 300m
10 Burpees
Rest 2 min.
*reduce the burpees by 1 rep per round.
*these should be all out efforts.