WODs

EMOM x 4 min:
5 Muscle Snatch
*Maintain load.

Rest 1 min.

EMOM x 8:
3 Power Snatch
*Increase every 2nd round.

Rest 1 min:

EMOM x 10:
1 Hang Squat Snatch
*Maintain or increase (quality dependent).

Optional:
Tabata: Toes to Bar

EMOM x 30:
1. 10m Shuttle Run (max reps)
2. Rest
3. 10m HS Walk/30m Bear Crawl
4. Rest
5. Row (max cal.)
6. Rest
*Your score is the total of your shuttle runs and calories.

Photo: Mark B (Coach). Hopefully you will be seeing this smiling face more often in the box.

Partnered workout.
As many rounds as possible in 20 minutes of:
4 Hang Power Cleans 60/40kg
8/6 Push-ups
12 Lunges

Relay format: 1 for 1 rounds with your partner.

Photo: WE NEED YOU!!! Come and join us for Fireman carry fundraiser this Sunday 12th January (10:15-11:15am). Please read our Facebook members page for details.

10 Rounds for time of:
Run 180m
45 second Plank
6 Deadball over shoulder 45kg/30kg
*Advanced athletes 20sec L-Sit in place of Plank (no scaling)
*30 Minute cut-off

Five rounds of:
12-15 Goblet Squats (Heavy)
12-15 Seated Strict Shoulder Press
‘X” Strict Pull-ups (choose own reps)
*Working in groups of 3 in relay format.

It is time to put the festive season behind us and rip into 2020!! We are rested and recovered and pumped for a great year with you all!!! Hope to see as many of you in as possible.

*We are back to our regular schedule.

We hope you have all had a wonderful festive season and are ready for a great year of training.
We are back from our family holiday and are back to our usual schedule. We looking forward to seeing you all. This is a great workout to get you back into the swing of it- hope to see you there.

EMOM for 20minutes:
Minute 1. 5 x Clean & Jerk
Minute 2. ‘X’ Toes to Bar
*Pick your own load (C&J) and repetitions (T2B)

Session time: 8am-9:30am
WOD or Open Gym

For time complete:
5-10-15-20-15-10-5 reps of:
Front Squats 50/35kg
HSPU/Push-ups
Run 180m

Photo: Thanks to Grant. Some of our 500, 750 & 1000 Club members.

Start your year of right and join us for the 1st WOD of 2020!! 7am-8:30am with Tom.

Partner or Individual workout
Incrementing ladder in 12 minutes of:
2-4-6-8-10-12…. of
Deadball over shoulder 45/30kg
Deadball front carry 10m
*If working with a partner, one members completes 2 Over shoulder, then carry, other partner will then complete the same round.

Rest 3 minutes. Then……
For time complete:
Descending ladder from where you achieved in the first effort.

*Aim to beat 12 minutes.


Photo: Saturday team WOD- smiles all around at the end of the WOD???

The Box is closed today!! Use this day to rest and recover. Hope to see you back tomorrow for the first WOD of 2020!!!!

Session time: 7am-8:30am (with Tom).
Last workout for 2019…..

AMRAP “Angie”
Pull-ups (10 minutes)
Push-ups (8 minutes)
Sit-ups (6 minutes)
Squats (4 minutes)

*Complete as many repetitions of the movement within the allocated time frame. Aim to complete 100 repetitions of each movement. If completed early, continue onto the next movement.

Wishing you all a safe and wonderful New Years!!! We look forward to seeing you back in 2020!!