WODs

A. Five sets:
3 Front Squats + 5 Back Squats
(Complete 5 heavy sets)

B. 12 minute AMRAP:
50 Double-unders
50m Sandbag carry
20 Strict Sit-ups
50m Sandbag carry

Photo: Zach smashing a 100kg Clean & Jerk from yesterday’s workout.

For time (25 minute time cap):
15 Clean & Jerks 50/35kg
Run 360m
12 Clean & Jerks 60/40kg
Run 360m
9 Clean & Jerks 70/45kg
Run 360m
6 Clean & Jerks 80/50kg
Run 360m
3 Clean & Jerks 90/55kg
Run 360m
1 Clean & Jerk 100/60kg

Weight guide scale:
Intermediate: 40/25kg, 45/30kg, 50/35kg, 60/40kg, 70/45kg
Beginner: Incrementing weight as movement quality allows.

Photo: Friday Open gym challenges are always fun – Chris & Luke B head to head.

Join Luke at 7am or 8am.

Partner workout
For Max repetitions:
A. In 8 minutes:
Row (calories)
Wallball
Rest 2 minutes
B. In 8 minutes:
Shuttle Runs x 15m
Box Step overs 20″ 15/10kg
Rest 2 minutes
C. In 8 minutes:
Echo (calories)
Toes to bar
Rest 2 minutes

*Both partners working on opposite movements- swap as often as you like.

Photo: Mel- So great having you with us and seeing you challenge yourself. We are loving sharing your health and fitness journey.

A. Rope Climb Skills (Bring long socks)

B. 15 minute AMRAP:
1 Wall Walk *Add 1 per round
6 Strict Pull-ups (2×3 unbroken)
Run 100m

Photo: Leanne- I don’t know anyone that looks so happy doing Med ball thrusters 😀

For time:
30 Overhead Squats 35/25kg
30 Burpees (over barbell)
30 Hang Power Snatch 35/25kg
30 Burpees (over barbell)
30 Hang Squat Snatch 35/25kg
30 Burpees (over barbell)

A. AMRAP in 20 minutes:
10 Sandbag over shoulder *
25 Sit-up
100 Single Skips
*Choose a weight that allows you to move consistently.

A. Ten rounds (not for time- 10 minute cap)
‘X’ Gymnastic Pull-ups
Run short loop (recovery run)

B. Ten x 2minute rounds:
For time:
200m Run
*Rest remainder of time.

Record: Fastest/Slowest= Total work time.

Photo: G-Dawg smashing through the partner workout yesterday.

A. Every 3 minutes for 5 rounds:
3 Push Press + 5 Front Squats *

*Bar is taken from the ground. Maintain load across all sets.

B. Partner workout:
For time (YGIG):
10-9-8-7-6-5-4-3-2-1 reps:
Dumbbell Thrusters 2×22.5/15kg *

*Choose a weight that allows for unbroken reps.

Photo: Fran working gymnastic skills and control.

Join Marie at 7am (currently full) or 8am (enjoy the sleep in)
If you are able to join us at 8am it would be greatly appreciated.


A partner option will also be available.

For time:
50 Power Stairs 32/24kg
50 Double-unders
50 Hang Power Cleans 40/30kg
50 Double-unders
50 Toes to bar
50 Double-unders
50 10m Sandbag Shuttle Runs *
50 Double-unders
50 Push-ups
50 Double-unders

*Sandbag shuttle runs- move sandbag on 1-4-7-10-13-16-19-22-25-28-31SR… etc

*Complete movements in any order, but all reps to be completed before moving onto Double-unders.

Ten rounds for time:
9 Dumbbell Deadlifts (2×22.5/15kg)
6 Dumbbell Lunges (DB held anyhow) (2×22.5/15kg)
3 Dumbbell Push Press (2×22.5/15kg)

*All sets unbroken