WOD
[A] 7 rounds for time of:
10 Sumo deadlift high pulls, 42kg (30kg)
10 ring dips
[COMPETITION TRAINING]
[B] EMOM 12 mins
1 x Power Clean + 2 x Push Jerks
[C] For time:
30 MB GHD Situps
5 Legless rope Climb
Photo Credit: Wendy Swift
|
Please note that the gym is closed today for the Easter Public Holiday. Here is a workout that you can do in the park. Normal classes will resume tomorrow.
WOD
[A] "Loredo"
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
Photo Credit: Matt Swift
|
Please note that the gym is closed today for the Easter Public Holiday. Here is a workout that you can do in the park. Happy Easter!
WOD
[A] For time:
Run, 1600m
Rest 3 mins
Run, 1200m
Rest 2 mins
Run, 800m
Rest 1 min
Run, 400m
Photo Credit: Wendy Swift
|
Please note that the gym is closed today for the Easter Public Holiday. Here is a workout that you can do in the park. Happy Easter!
WOD
[A] "Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Photo Credit: Matt Swift
|
WOD
[A] Roy
Five rounds for time of:
15 Deadlift, 102kg (70kg)
20 Box jumps, 24 inch box (20″)
25 Pull-ups
U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Florida, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009, in Nimroz Province, Afghanistan, while supporting combat operations.
He is survived by his wife, Amy; and three children, Michael, Landon and Olivia.
[COMPETITION TRAINING]
[B] As far as possible in 7 mins:
Farmers Carry
Load the handles so that you have Bodyweight on each side.
Setup a 15m track
Perform the Farmers Carry up and back.
Every time you return to the start, complete 15 Burpees before continuing
[C] L-Sit
3 attempts at max hold
rest 3 mins between attempts
Photo Credit: Wendy Swift
|
WOD
[A] Snatch Complex
Hang Snatch + Snatch + Overhead Squat
1-1-1-1-1
[B] Tabata Double Unders
8 x 20 secs work / 10 sec rest
Score equals lowest rep
[COMPETITION TRAINING]
[C] For time:
3 Legless Rope Climbs
10 Dumbbell Snatch, 32kg (20kg)
3 Rope Climb
20 Dumbbell Snatch, 32kg (20kg)
50 Toes to bar
[D] 5 rounds for total cals:
Row 45 sec
Rest 15 sec
Row 15 sec
Rest 45 sec
Photo Credit: Matt Swift
|
WOD
[A] “Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans, 60kg (40kg)
[COMPETITION TRAINING]
[B] Bench Press
3-3-3-3
[C] Bent Over Row
10-10-10
Photo Credit: Wendy Swift
|
WOD
[A] Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
[COMPETITION TRAINING]
[B] EMOM 12
Hang Clean x 1
[C] 3 rounds for time
25 GHD Sit-ups
25 Hip Extensions
25 Cals (20 Cals) Air Bike
Photo Credit: Matt Swift
|
WOD
[A] 5 rounds for time:
400m Run
30 Kettlebell Swings, 24kg (16kg)
15 Toes to bar
[COMPETITION TRAINING]
[B] No extra training. Rest and recover
Photo Credit: Wendy Swift
|
WOD
[A] Elizabeth
21-15-9 reps for time of:
Cleans, 62kg (42kg)
Ring dips
Compare with 2 August 2018
[COMPETITION TRAINING]
[B] As far as possible in 9 mins:
Handstand Walk
Every time you break, accumulate 30 secs of L-Sit before continuing
[C] Weighted Pull-up
1-1-1-1-1
Photo Credit: Wendy Swift
|
*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
Social Media