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.

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.

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.

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).

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.

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.

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!!!

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.

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.

Members please check Facebook for warm-up, WOD Brief & Movement videos. Log in your ZOOM time or Home WOD.
“SIP & STRETCH” @5pm – Be sure to login early.

Attendance across the board has been great-Keep it up!!
Feedback from Mark regarding those on the Nutrition challenge has been really positive. Well done!!
Our crew has shown so much resilience, adaptability and most importantly community!!! We look back on this past week and can’t help but be overwhelmed from the love and support and have so much pride in our community!! Thank you each and every one of you.

Keep the photos coming. If you are training at home be sure to log it so you get the credit you deserve.

Warm-up:
Run/Row/Skip 2 minutes.
Mobility: 3 rounds of:
Single leg Romanian deadlift 3-5 per side
Downward dog + ankle stretch
Dynamic hips (circles, pulses, etc)

Progression: 5 repetitions of each movement:
Push-ups>Sumo Deadlift> Run 10m Foward/Backwards x 2
Sprawl>Russian KB Swings>Run 10m Foward/Backwards x 2
Burpees>Full Kettlebell Swings> Run 10m Foward/Backwards x 2

Workout:
0-5 Minutes:
Run 800-1000m (2 mins out/back)
5-15 Minutes: EMOM x 10minutes
10-15 Kettlebell Swings
15-20 Minutes:
Max repetition burpees (onto plate)

*Scored component is the burpees.

Scaling/substitution: Dumbbell Swings or plate Ground to Overhead.

#Notes: You should come in around 4 minutes from the run to allow rest prior to the EMOM. Pick a range of motion and repetitions for the KB that allows for completion in 40 seconds or less on the first round. Hold that number across all 10 rounds.
Your burpees are the scored component- work our your best strategy to earn the highest repetitions.

*Saturday heads up- Grab yourself a real life partner or a Zoom partner.
Photo: Courtesy of Mykie. Daniel’s after pic following the WOD.