*Please note the gym will be closed on Monday 27 Jan for the Australia Day Public Holiday. A workout will be posted that you can get outside and do with your mates.
WOD
[A] 3 rounds for time of:
800-m Run
15 Split Cleans, 62.5kg (42.5kg)
3 Legless Rope Climbs, 15-ft
[COMPETITION TRAINING]
[B] No extra training. Rest and recover.
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WOD
[A] Hang Snatch + Snatch + OH Squat
1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] AMRAP 5 mins
Triple Unders
[C] Weighted Dip
5-5-5-5
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WOD
[A] “Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Compare to 1/8/2019
[COMPETITION TRAINING]
[B] Bent Over Row
5-5-5-5-5
[C] For time:
200m Farmers Carry, 2x32kg (2x24kg)
25 Burpees
200m Farmers Carry, 2x32kg (2x24kg)
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WOD
[A] For time:
Run, 1600 m
Rest 3 mins
Run, 1200 m
Rest 2 mins
Run, 800 m
Rest 1 min
Run, 400 m
[COMPETITION TRAINING]
[B] Front Squat
3-3-3-3-3
[C] AMRAP 7 mins
Muscle Up
Left Dumbbell Snatch, 32kg (24kg)
Right Dumbbell Snatch, 32kg (24kg)
Increment the reps each round. Muscle ups start at 1 rep and increment by 1 rep each round. DB Snatch each start at 2 reps and increment by 2 reps each round.
e.g. 1/2/2, 2/4/4, 3/6/6 etc.
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WOD
[A] Push Jerk
5-5-5-5-5
[COMPETITION TRAINING]
[B] EMOM 10
Hang Clean x 2
[C] 10 rounds for total cals
Air Bike 30 sec
Rest 30 sec
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WOD
[A] CF Linchpin Test 3
3 Rounds:
21 Wallballs, 20lb (14lb)
14 Handstand Push-ups
7 Deadlifts, 142.5kg (92.5kg)
[COMPETITION TRAINING]
[B] Bench Press
10-10-5-5
[C] Weighted Pullup
5-5-3-3
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WOD
[A] For time:
30 Clean and Jerks, 85kg (57kg)
[COMPETITION TRAINING]
[B] Rest and prepare for Row for Reveille
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WOD
[A] Moore
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
[COMPETITION TRAINING]
[B] Back Squat
3-3-3
[C] Clean Pulls
5-5-5
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WOD
[A] Snatch
1-1-1-1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] Clean & Jerk
2-2-2-2
[C] 10 rounds for total cals
Ski Erg 30 sec
Rest 30 sec
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WOD
[A] “Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans, 62kg (40kg)
Compare to 6/11/2019
[COMPETITION TRAINING]
[B] Push Press
3-3-3
[C] AMRAP 10 mins
40m Farmers Carry, 2x32kg (2x24kg)
Air Bike 30 Cals (25 cals)
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*Group Sessions*
Mon, Tue, Wed, Thur, Fri:
5am, 6am, 7am, 9:15am, 5pm, 6pm
Sat - 6am, 7am
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