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.
17 Apr 2014
Easter!
Reminder: Easter Timetable is as follows:
Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.
For those keen on some WOD action at home during the Easter break, here are some optional WODs to sink your teeth into.
Optional Home WOD 1
Deck of Cards:
Take a deck of cards, shuffle.
Face cards are 10, Aces are 11, numbered cards as valued.
Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts = Burpees
Diamonds = Mountain Climbers (Left & Right side = 1)
Spades = Flutterkicks (Left & Right side = 1)
Clubs = Situps
Jokers = Jumping Lunges (Left & Right side = 1)
Optional Home WOD 2
Run 5km for Time.
Optional Home WOD 3
“Annie”
50-40-30-20-10
Double Unders
Situps
Optional Home WOD 4
3 rounds for time of:
50 Pushups
40 Squats
30 V-situps
Optional Home WOD 5
Tabata squats
Tabata pushups
Tabata hollow rocks
16 Apr 2014
Thursday 17th April
Reminder: Easter Timetable is as follows:
Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.
A. Squat Cleans
2 – 2 – 2 – 2
B. Bench Press
3 – 3 – 3 – 3
C. 30 – 20 – 10 reps for time of:
Double Unders x 2
Wall Ball
15 Apr 2014
Wednesday 16th April
Reminder: Easter Timetable is as follows:
Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.
A. Weighted Pull Ups
5 – 5 – 3 – 3 – 1 – 1
B. 7 Min AMRAP of:
2 x Wall Walks
10 x Overbox Jumps (24/20″)
10 x Abmat GHD Sit Ups
C. 7 Min AMRAP of:
2 x Rope Climbs
10 x Pistols (Alternating)
10 x Superman
14 Apr 2014
Tuesday 15th April
Reminder: Easter Timetable is as follows:
Good Friday: Closed
Saturday 19th: 9-11am Open Gym
Sunday 20th: Closed
Easter Monday: 5.15pm and 6.15pm Only.
A. Back Squats
2 – 2 – 2 – 2 – 2 (Work to around 90% of 1RM)
B. AMRAP in 15 mins of:
5 x Front Squat (60/42.5kg)
10 x Over Bar Burpees
200m Run
C. Tabata Push-Ups
Score is total reps for the 8 intervals.
12 Apr 2014
Monday 14th April
A. Push Press
3 – 3 – 3 – 3 – 3
B. 3 RFT of:
400m Run
8 x Hang Power Cleans (50/35kg)
8 x Push Jerk
or C. AWOD – 3 RFT of:
400m Run
8 x Hang Power Snatch (50/35kg)
8 x Overhead Squats
11 Apr 2014
Saturday 12th April
5 Rep Max Day
A. Find your 5RM Back Squat
B. Find your 5RM Bench Press
C. Find your 5RM Deadlift
10 Apr 2014
Friday 11th April
A. Muscle Up Practice & Progressions
15 Mins Practice or 20 MU for time
B. 15 Min AMRAP of:
5 x K2E
10 x Ring Dips
15 x Box Jumps (24/20″)
20 x Cal Row
or C. AWOD – 15 Min AMRAP of:
6 x Strict ‘L’ Pull Ups
8 x Box Jumps (30/24″)
10 x Dumbbell Snatch (30/17.5kg)
09 Apr 2014
Thursday 10th April
A. 4 x 400m Run
Men: On the 3:00
Ladies: On the 4:00
B. Hang Power Snatch
2 – 2 – 2 – 2 – 2 (Not more than 75% of 1RM)
C. 21 – 15 – 9 reps for time of:
Walking Lunges (Unweighted)
KB Swings (24/16kg)
08 Apr 2014
Wednesday 9th April
A. Clean Pulls
3 – 3 – 3 – 3 – 3
B. Partner WOD
2 athletes per team. One works while the other rests.
5 RFT:
6 x Squat Cleans (60/42.5kg)
12 x Push Ups
12 x Burpees
12 x Pull Ups
Must complete all prescribed reps before switching. For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans. Then the first athlete moves onto the push-ups and completes all 12 reps, followed by the second athlete. This work/rest sequence continues till the end of the round. Complete 5 rounds total.
