« October 2019 | Main | December 2019 »
WOD
[A] In pairs, complete as many rounds as possible in 24 mins of:
12 Wall Balls, 20lbs/14lbs
8 Sumo Deadlift High-pulls, 40kg (30kg)
Run, 200m
This is a Partner WOD, one person works while the other rests.
Compare with 12/5/2018
[COMPETITION TRAINING]
No extra training. Rest and recover.
Photo Credit: Wendy Swift
|
WOD
[A] Ricky
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts
8 push presses
Women 22kg. DBs, 42kg barbell
Men 32kg DBs, 62kg barbell
[COMPETITION TRAINING]
[B] For time:
75 GHD Sit-ups
Scale as required
[C] Farmers Carry
5 x 10m
Use the heaviest load you can handle for each set
Photo Credit: Wendy Swift
|
WOD
[A] Hang Power Clean and Jerk
1-1-1-1-1-1-1 reps
[COMPETITION TRAINING]
[B] AMRAP 7 mins
Strict Handstand Pushup
Toes to Bar
Incrementing reps, start with 1 HSPU and 2 T2B, then 2 & 4, then 3 & 6 etc
The HSPU increment by 1 and the T2B increment by 2 every round
[C] Back Squat
5-5-5
Use the same loads that you used for last week’s sets of 4
Photo Credit: Wendy Swift
|
WOD
[A] J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
Compare to 11/7/2019
[COMPETITION TRAINING]
[B] EMOM 10
Squat Snatch x 2
[C] Seated Rope Sled Pull
5 x 30m
Photo Credit: Wendy Swift
|
WOD
[A] Deadlift 10-8-6-4-2 reps
[COMPETITION TRAINING]
[B] AMRAP 7 mins
Muscle Up
Burpee Box Jump, 30″ (24″)
Incrementing reps, start with 1 MU and 2 BBJ, then 2 & 4, then 3 & 6 etc
The MU increment by 1 and the BBJ increment by 2 every round
[C] For total cals:
Ski Erg, 2 mins
Air Bike, 2 mins
Row, 2 mins
Photo Credit: Wendy Swift
|
WOD
[A] Deadlift 10-8-6-4-2 reps
[COMPETITION TRAINING]
[B] AMRAP 7 mins
Muscle Up
Burpee Box Jump, 30″ (24″)
Incrementing reps, start with 1 MU and 2 BBJ, then 2 & 4, then 3 & 6 etc
The MU increment by 1 and the BBJ increment by 2 every round
[C] For total cals:
Ski Erg, 2 mins
Air Bike, 2 mins
Row, 2 mins
Photo Credit: Wendy Swift
|
WOD
[A] Nancy
5 rounds for time of:
400-meter run
15 overhead squats
Men: 42kg
Women: 30kg
Compare to 29/10/2018
[COMPETITION TRAINING]
[B] EMOM 10
Clean x 1
[C] Bar Muscle Up
3 x max reps
Rest 1 min between efforts
Photo Credit: Wendy Swift
|
WOD
[A] 3 rounds for time of:
25 strict pull-ups
50 push-ups
75 squats
Run 800 m
Photo Credit: Wendy Swift
|
WOD
[A] For time:
Row 1000m
100 Double Unders
100 Kettlebell Swings, 24kg (16kg)
100 Double Unders
50 Burpees
[COMPETITION TRAINING]
[B] Back Squat
4-4-4-4
[C] OH Yoke Walk
3 x 15m
Photo Credit: Wendy Swift
|
WOD
[A]
Overhead Squat
1-1-1-1-1
Snatch Balance
1-1-1-1-1
Snatch
1-1-1-1-1
[COMPETITION TRAINING]
[B] AMRAP 10 mins
Rope Climb x 2
10 Medicine Ball GHD Situps. 10kg (6kg)
5 Bar Muscle Ups
[C] 3 attempts at max handstand walk
Setup a 10m track and turn at each end
Photo Credit: Wendy Swift
|
*Group Sessions*
Mon-Thur: 5am, 6am, 7am, 9:15am, 4:45pm, 5:45pm
Fri: 5am, 6am, 7am, 9:15am, 4:45pm
Sat: 6am, 7am
*Open Gym*
Mon, Tues, Wed, Thur: 7-9am, 10:15-11am, 6:45-7:30pm
Fri: 7-9am, 10:15-11am
*Death Alley Barbell Club*
Fortnightly Fri: 6:00pm
*Gymnastics*
Alternating Fortnight Fri: 6:00pm
*Vitality Sessions*
Mon, Wed, Fri: 8am
*Intro Sessions*
by appointment
*Private Sessions*
by appointment
Social Media