29 Apr 2014
Thursday 1st May
Weightlifting Total
A. 20 Mins to find your (Technical) 1RM Snatch
B. 20 Mins to find (Technical) 1RM Clean & Jerk
You can only lift heavy if looks pretty!
As specified, this is about working to a technically solid heavy single. This is NOT about getting the heaviest weight possible over your head with horrible form.
As coaches we will be ruthless in ensuring that you can only go up in weight if your technique is solid. Lifting with bad form teaches your body bad movement patterns and will ultimately slow your progress.
28 Apr 2014
Wednesday 30th April
A. 6 x 250m Row
Rest 1:1
Record Fastest and Slowest efforts
B. AMRAP in 12 Mins of
10 x 1 Arm KB Swings – Left
10 x 1 Arm KB Swings – Right
10 x 1 Arm KB Thrusteer – Left
10 x 1 Arm KB Thruster – Right
Max KB Weight is 16/12kg. Swings to eye-level.
C. Accumulate 20 x MU or MU Progressions
27 Apr 2014
Tuesday 29th April
A. Front Squat
4 – 4 – 4 – 4
B. 21 – 15 – 9 reps for time of:
Power Cleans (60/42.5kg)
Pull-Ups
or C. AWOD – ‘Justin’
30-20-10 reps for time of:
Body-weight Back Squats
Body-weight Bench Press
Strict Pull-Ups
26 Apr 2014
Monday 28th April
A. Push/Split Jerk
2 – 2 – 2 – 2 – 2 (Aim for 90% of 1RM)
B. 30 – 20 – 10 reps for time of:
Alternating lunges
Push-Ups
Box Jumps (24/20″)
Sit-Ups
or C. AWOD – ‘JT’
21 – 15 – 9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
*18 Min Cut off
25 Apr 2014
Saturday 26th April
A. Snatch
2 – 2 – 2 – 2 – 2
B. ‘Nancy’
5 RFT of:
400m Run
15 x Overhead Squats (42.5/30kg)
*25 Min Cut Off
(Can be scaled to Front Squat)
24 Apr 2014
Friday 25th April
Reminder: We will only be running 9 & 10am WODs today.
A. Brett Wood MG
5 RFT of:
400m Run
10 Burpee BXJ (24/20)
10 x SDLHP (42.5/30kg)
10 x Thrusters (42.5/30kg)
1 Min Rest
or B. Cameron Baird VC MG
Buy In – 600m Run (2 Min cap for Men, 3 Mins for Ladies)
Then 3 Rounds AMRepAP
1 Min Pull-Ups
1 Min Deadlifts 90/70kg
1 Min Lateral Burpees (over bar)
1 Min Rest
600m run buy in, at the 2 min mark (Men) or 3 min (Ladies) the 1 min rounds commence. Run under 2/3 mins and do extra pull ups, Run over 2/3 mins and you eat into the next minute of movements.
23 Apr 2014
Thursday 24th April
A. Clean and Jerk (Split or Push)
2 – 2 – 2 – 2 – 2
B. Snatch Pulls
3 – 3 – 3 – 3 (These are for speed and technique – 90% of 1RM Snatch)
C. Back Squat
3 x 3 @ 90%
Yep, thats a 147kg, by a <75kg lady:
22 Apr 2014
Wednesday 23rd April
Reminder: Anzac Day – 9am and 10am WODs Only
A. Strict Press
5 – 5 – 5 – 5 – 5
B. AMRAP 10 Mins of:
7 x HSPU
7 x K2E
30 x DU
C. 30 – 20 – 10 reps for time of:
Sit Ups
Walking Lunges
21 Apr 2014
Tuesday 22nd April
A. Power Cleans
2 – 2 – 2 – 2 – 2
B. AMRAP 14 Min of:
3 x Power Clean (60/42.5 kg)
6 x Push Ups
9 x Squats
or C. AWOD – 6 RFT of:
6 x Push Jerk (70/50kg)
6 x C2B Pull Ups
6 x Burpees
* 14 Min Cut Off
20 Apr 2014
Monday 21st April
Reminder: Only 5.15pm and 6.15pm Classes Today.
Partner WOD
‘Gallagher and McDonald’
2 rounds for time of:
200m run
16 KBS (24/16 kg)
16 Pull ups
16 Front Squats (50/30kg)
200m run
14 KBS
14 Pull ups
14 Front Squats
200m run
12 KBS
12 Pull ups
12 Front Squats
In round 1, Partner A does the 16’s and the 12’s, while partner B does the 14’s. In round 2, Partner B does the 16’s and the 12’s, while partner A does the 14’s.
Mervyn McDonald & Nathanael Gallagher
PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.
