A. 30-20-10-5 reps for load: Bench press B. Optional extra: Tabata bike Photo: Mel. It was awesome to see Mel challenging herself for Wednesday WOD and absolutely killing it!!

AMRAP in 20 minutes:
50cal Row
40 Wallball 9/6kg
30 Burpees
20 Hang Power Snatch 60/40kg
10 Bar Muscle-ups

Photo: Hoping this guy (Luke B) has a speedy recovery.

Note# We saw significant improvements across the board in our strength numbers over the past Wendler progression. Don’t miss the gains- be sure to priorities your squats.

A. Hang Squat Clean + Jerk
Technique/load

B. Back Squat (Cycle 1- Week 1) Calculate 90% of your 1RM and use for the percentages below.
65% x 5
75% x 5
85% x 5+
5+ is designed to be a hard/not true max set. No more than 10 repetitions.*Please know your numbers prior to coming into the gym.

A. Five efforts of:
Max repetitions Strict Pull-ups (Chest to bar for advanced)
or
EMOM x 10 minutes:
Strict Pull-ups *
*Choose your own repetitions and maintain across all rounds.

B. 12minute incrementing ladder:
Run 180m
10 Strict Sit-ups
25 Double-unders *

*Increment double-unders by 25 repetitions per round.

Photo: There are no short cuts – Focus on the quality of your movement, gradually and speed whilst maintaining quality – this will then allow you to build intensity safety and allow for constant progression.

For total load moved: 0-4 minutes Run 360m Max Deadlifts Rest 2 minutes 6-10 minutes Run 360m Max Power Cleans Rest 2 minutes 12-16 minutes: Run 360m Max Shoulder to Overhead Rest 2 minutes 18-22 minutes Run 360m Max Power Cleans Rest 2 minutes 24-28 minutes: Run 360m Max Deadlifts *All movements to be completed at the same weight. * Score= total repetitions x weight. Eg. 212 reps x 40kg= 8480kg moved or 180 reps x 60kg = 10800kg moved. *Use your knowledge of your own abilities to strategize for your best result.

Alternate for 18 minutes:
Minute 1: Dumbbell Thrusters (2 x 15/10kg)
Minute 2: 10 x 10m Shuttle Runs

Minute 1: 5-10-15-20-25-20-15-10-5 repetitions
Minute 2: 10x10m Shuttle Run (held across all efforts)

*WOD is for completion.
* Scaling: Choose a weight that allows for 25 unbroken thrusters (work capacity test).

*Record any missed repetitions throughout the WOD. Eg. 18/20, 24/25.
Failure: If you fail throughout the format aim to maintain the highest number you can through the difficult sets until the repetitions come back down. Eg. 18/20, 15/25, 15/20, 15/15, 10/10, 5/10. The repetitions you choose should be just achievable/not be easy.

Four rounds, 4 min. work/1 min. rest:
75 Double-unders
25/18 Hand Release Push-ups (feet on 20kg plate)
Max. reps Toes to Bar

Photo: What an awesome day in the box!! Great to see the Back Squat progression creating gains!!

A. 1 RM Back Squat

B. For time:
1km Row or 2km Bike.

Shoulder Press 3-3-3-3
Push Press 3-3-3-3
Push Jerk 3-3-3-3
*Aim to increment up in weight on each of the 12 sets.
*Rest sufficiently between sets for good recovery.
*Bar is to be taken from the ground.

We could not be more excited to have you back in the box tomorrow. Please remember classes will be capped so be sure to book in via Mindbody.

A huge thank you to our amazing crew once again for being flexible and keeping one another on track. We are certainly feeling grateful for the love and support we have received.
Equipment return– please bring any borrowed equipment back to the gym Monday before or after scheduled classes. Please contact Marie if any issues.

For max repetitions:
5 minutes: Wall Ball 9/6kg
4 minutes: Burpees
3 minutes: Kettlebell Swings 24/16kg *
2 minutes: Pull-ups
1 minute: Double-unders

*Advanced athletes scaled up to 32/24kg Kettlebell