WODs

WOD: Friday

Five sets of:
Deadlift x 5 (*Reset between reps/No dumping)
Seated Dumbbell Strict Press 8-10 repetitions

* Alternate through movements.
* Maintain weight across all sets
* Rest as necessary between exercises and sets.

WOD: Thursday

A. EMOM x 12 minutes
1. Handstand hold shoulder taps (20-30 seconds)
2. Plank (Choose own seconds)

B. Ascend for 10 minutes:
1 Wall walk
10 Double-unders
*Add 1 Wall walk + 10 Double-unders per round.

WOD: Wednesday

For time: 50 Cal row 50 Burpees 50 Toes to bar 50 Over head lunge 20/15kg (each side) 50 Shuttle runs *Exercises maybe performed in any order but you may not partition the repetitions.

Goal setting 1:1. Please remember to fill in the goal setting forms.

WOD: Tuesday

Five x 3 minute rounds of:
12 Hang Power Cleans 60/40kg
20 Deadlifts 60/40kg
Max Pull-ups

Rest 3 minutes between cycles.
Score= total repetition pull-ups



WOD: Monday

A. Back Squat (Cycle 2- Week 1)
Add 5kg to your 1RM, then base calculations on 90%.
5 x 65%
5 x 75%
5+ x 85%

B. EMOM x 12 minutes:
1. Max Push-ups
2. Max Kettlebell Swings 24/16kg
3. Rest

Photo: Congratulations to our rock star Chloe (experience her first Open, first Age qualifier). Giving it everything she had. Now pumped to get into some great training ready for the Torian Pro.
Thank you to Grant Williams for capturing so many memories.

Happy Mothers Day

Wishing all of our beautiful Mum’s (and single Dad’s that do the job of two parents) a wonderful Day. Hope you get take some time to relax and enjoy time with your fabulous kids and loved ones.

WOD: Saturday

Apologies for the late post. We have been in the box working through Chloe’s qualifier workouts.

Advance as far as possible in 20 minutes:
Run 180m
1 Round of “Cindy” *
*Add 1 round of “Cindy” on each round.

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

Photo: Chloe hitting a 4 rep max Front Squat during the qualifier. Thank you to Grant Williams for capturing these moments.

WOD: Friday

Ten rounds for time of:
Run 100m
10 x Dumbbell Push Press (2 x 22.5/15kg)
Run 100m
5 x Deadball Over Shoulder 45/30kg
Rest 30 seconds.

Photo: Marcus during his first Open. It is awesome to be part of your health and fitness journey.

WOD: Thursday

A. Back Squat (Week 4- De-load)
5 x 40%
5x 50%
5 x 60%

Wendler 5/3/1

B. 100 Kettlebell Swing for time:
*Perform 5 Squats at the start of the 1st minute, increment by 5 Squats each minute.
Continue format until you have completed 100KB Swings, or until you don’t get to the kettlebell.

Eg. Min 1:5 Squats, max kettlebell swings (KBS), Min 2: 10 Squats, max KBS, Min 3: 15 Squats, max KBS…

P.S. Don’t miss Squat Day.

Photo: Three amazing women- Penny, Danielle & Sara.
Still one of my favourite photos.

WOD: Wednesday

21-18-15-12-9-6-3 reps for time of:
Cleans 60/40kg
Toes to Bar

Photo: Leesa making Dumbbells look fun!!!