WODs

WOD: Tuesday

Welcome back everyone.
Warm up:
Run/Row/Skip 2 minutes (comfortable pace)

Then,
4 Rounds of:
5 Hang Cleans, Russian KB Swings/ Hang DB Cleans
3-5 Push-up
5 Squats
30 single skips

*Work towards your chosen movement for the workout. Increase in range of motion, increase in weight, etc.

Workout:
“The Chief”
Five cycles:
3 minute AMRAP of:
3 Power Cleans 60/40kg
6 Push-ups
9 Squats

Rest 1 minute.

*Substitute 3 Barbel Power cleans with : 6 x Kettlebell Swings or 6 Alternating Dumbbell Power Cleans.
Scoring: Continue on with your rounds and repetitions as you progress through the workout. Eg. 1st cycle= 4 rounds + 3 Push-ups. At the start of the 2nd cycle you will complete the remaining push-ups (3) then continue onto the Squats. Record total rounds + any partial repetitions.

Photo: Lara smashing out some overhead squats- With a headband like that Grant has some competition on his hands.

WOD: Monday

We hope you all had an amazing weekend. Thank you for the beautiful messages we received. Here is a great way to get back into the week.
Warm up:
Run 30seconds out/back
10m Toy Soldier
10m Hip Circles

Ankle & Hip mobility
Leg swings (forward/backward, side to side)
calf & ankles

3 cycles of:
1-2 Pull-ups/Ring Row
5 Ground to overhead
5 Front Squat/Goblet Squat
Part A.
Work out:
Death by:
Thrusters 1-2-3-4-5-6….
Pull-ups 1-2-3-4-5-6…
*On the 1st minute complete 1 thruster, 1 pull-ups, rest remainder of the minute.
Min 2. complete 2 thruster, 2 pull-ups, rest remainder of the minute.
Continue on with format until you can no longer achieve the required number of repetitions within the minute.
*Aim to stay in the game for a minimum of 10 minutes.

If you get out>start back at 1 until you have achieved 10 minutes of work.

Part B. Optional (not so optional :D)
Three x 400m runs on a 4 minute cycle.
*Start runs at 0, 4, 8 minutes.
* Aim for no more than a 10 second variation between efforts.
*400m = benchmark 1 minute out and use this as your gauge.

Happy Easter

We would like to take this opportunity to wish everyone a wonderful Easter with loved ones. Hold your loved ones close, don’t sweat the small stuff and enjoy the simple things in life.

WOD: Saturday

Warm-up:

2 cycles of:
Scorpion stretch X 3 per side
5 X 10m shuttle runs
Iron cross X 3 per side
5 X 10m shuttle runs

Then,
2-3 rounds of:
2 complex- Push-up + Sit & Reach + Squat
High knees 10m
Boots to glutes 10m

*Work up specifically for your movement for the workout.

Workout:
EMOM X 20 mins:
Min 1. Run + Squats
Min 2. Run + Toes to Bar/ Toes to kettlebell
Min 3. Run + Push-up/Handstand push-up
Min 4. Rest
*Record total repetitions for each movement and grand tally of overall repetitions.

WOD: Friday

Warm up:
Increment ladder in 4 minutes of:
2-4-6-8-10…
Lunges
Sit & Reach
Shuttle Run

Then, with weight-
Five rounds of:
6 Ground to Overhead
6 Lunges
*Progress towards the weight for the workout.

Workout:
Five rounds for time of:
Run 200m
30m Overhead Lunge (Single arm or plate)
Run 200m
45 sec plank hold

*Run out for approx. 30sec/back 30sec = 1 minute effort
*Choose a weight and overhead option that allows for a challenging effort (no more than 1 break to get through the 30m)
* Aim for unbroken plank


Scale: *If your lunges need work don’t add load (I.e. Body weight only) or Substitute with Squats.

Photo: I love when the whole family trains together- The McKenzie’s making us proud (Nicole was behind the camera).

WOD: Thursday

Warm up:
2 Rounds of:
Bearcrawl 10m
High knee/Boots to Glutes/Side step
Spiderman 10m
High knee/Boots to Glutes/Side step

3 Rounds of:
10 Toyota Jumps
5 Push-ups
Shuttle Run 4 x 10m

Workout:

PART A.
Increment as far as possible in 10 minutes of:
Dumbbell Snatch (per side) (1-2-3-4-5…)
Dumbbell facing Burpees (1-2-3-4-5…)
8 x 10m Shuttle Run

*Record total reps achieved Eg. 9/11 Burpees.

REST 3 Minutes

then,
PART B.
Decreasing reps for time of:
What you achieved in Part A.
Eg. Achieved 9/11 Burpees-
Complete 9 Burpees, 11 Dumbbell Snatch, 8 Shuttle Runs,
10 Burpees, 10 Dumbbell Snatch, 8 Shuttle Runs.
Continue all the way back down finishing at 1 Dumbbell Snatch.

*This WOD is not to be gamed. Work hard on Part A. Establish your own benchmark, and aim to finish as quick as possible in Part B.
*Regardless of ability Part B allows all athletes to take on a challenge relative to their ability.

WOD: Wednesday

Warm up:
Mobility:
Shoulder rotations/stretch
Cycle through:
Bow & Bend>Inch worm>Dynamic hips>Ankle & calves

then,
3 minutes of:
50 Skips
1 Pull-up
2 Push-up
3 Sit & Reach
4 Squats

Workout:
EMOM x 30 minutes:
Min 1. Double-unders 40seconds (Aim for 50)
Min 2. 30 second Pull-ups/Push-ups
Min 3. Rest

*Work for 40 seconds for double and aim to hold repetitions for subsequent rounds.
*Complete 30 sec of pull-ups (count reps) straight into 30 sec Push-up (count reps)
*Pick a repeatable pull movement- I.e. Kip, C2B.

*Score is total number of Pull-ups+Push-ups = Grant tally.

*Scale:
Pull-ups: Ring rows/Flexed arm hang.
Push-up: Incline push-up is always preferred over knee push-ups.

WOD: Tuesday

Warm-up:
Run/Row/Skip 2 minutes.

Dislocates/arm rotations (PVC)
Trunk twists
Good mornings

Alternate between
*Squat raises + rotation left & right)
1. Donkey kicks (5-10)
2. Handstand kick-ups
3. Handstand holds

Move onto light weight:
3 rounds of:
3 Push Press
3 cycles of 1/4, 1/2, Full OH Squat (Barbell, DB, KB or plate)

Workout
“Nancy” with a twist
Five rounds for time of:
Run 400m
15 Overhead Squats

Barbell: Aim for a challenging but unbroken effort on the Overhead Squat.
Dumbbell/Kettlebell: Single arm overhead squat (warm into this well).
Plate overhead squat.

Scale: PVC or broomstick (work quality movement. Reduce reps if required)
Goblet Squat or Front Squat as required.

Photo: Mark M & Barb(taking photo) HOME WOD. These guys are doing a great job training together each day and staying accountable.
We love seeing the daily HOME WOD photos- Keep them coming!!!

WOD: Monday

Warm up:
7 cycles of:
Squat > Inchworm> Push-up

Front support rotation (15 seconds each position)

3 cycles (for best movement) of:
5 Front Squat/Goblet Squat
5 Push Press

Then,
3 x 5 Thrusters.
Build in weight towards complex. Practice receiving barbell behind the neck.

“Bear Complex”-
Option 1. Barbell
Five rounds for load:
Complete 7 unbroken sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*No letting go of the barbell or resting on the ground.
*Can combine movements Eg. Power Clean + Front Squat + Push Press = Squat Clean into Thruster.
* Rest as necessary between rounds.

Dumbbell or Kettlebell variation
Option 2.
Five rounds as heavy as possible:
7 unbroken sets (per side) of:
1 Power Clean
1 Front Squat
1 Push Press
*No rest between sets
*Can combine movements
*Complete 7 sets of left, 7 sets on right
*If various weights are available build in weight/otherwise go as heavy as your movement quality and available weight allows.

#Note: Get into the right head space for this one. Take on the challenge!!!
*Record WOD option, equipment, weight.

WOD: Saturday

Grab your partner and ZOOM with us. Warm-up, WOD Brief and movement videos all on the Members page.
*PLEASE NOTE: All members now have access to ROMWOD- let’s make the most of it!!!

Warm-up: Partner
Two cycle through:
Shuttle Run x 6
1. Bow & Bend, ankle & hip mobility
2. Squat rotations
3. Hollow hold/Superman
*One partner on run/other of movements. Get your communication dialed in!!

ZOOM Partner WOD:
This may require you to join in early to ensure there are no technical issues. This could be a huge success or massive fail- FUN either way!!!

Two rounds for as many reps as possible of:
2 mins: Shuttle Runs x 10m / Plank Hold
Rest 1 min
2 mins: Toes to Kettlebell or Toes to bar / Overhead hold
Rest 1 min
2 mins: Dumbbell Snatch (Alt) / Wall Squat
Rest 1 min
2 mins: Lunges / Hollow hold
Rest 1 min

*One partner must hold static movement for repetitions to be accumulated.
* Share repetitions any how between you and your partner.
* Repetitions will be recorded as one continuous count.
Partners must ensure they can see/hear each other while performing movements/ holds.

Photo of the day: Matt scaling up his run for Friday’s WOD.