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Workout Of The Day

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Workout Of The Day
28 Apr / 2014

Wednesday 30th April

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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

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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

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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

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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

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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

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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

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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

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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

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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.

gallagher-mcdonald

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!

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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


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