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Workout Of The Day

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Workout Of The Day
20 Jan / 2014

Tuesday 21st January

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A. Row 2000m for time.

B. Partner WOD

AMRAP in 15 Mins of:

20m Walking Lunges with 2 x KB held in Front rack position (16/12kg)

20 x Air Squats

2 x Wall Walks

One partner completes an entire round before swapping.

 

19 Jan / 2014

Monday 20th January

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A. Strict Press

3 – 3 – 3 – 3 – 3

B. For time:

Run 800m

50 x Burpees

Run 400m

50 x Push Ups

Run 200m

50 x Sit Ups

17 Jan / 2014

Saturday 18th January

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A. 400m Run for time.

After solid warm-up attempt fastest possible 400m sprint.

Times to beat: 43.19 (WR – Michael Johnson) or 1.00 (Gym Record – Luke ‘Mocha’ Bryan)

B. ‘The Chief”

5 Rounds with each round being: 

AMRAP in 3 Mins of:

3 x Power Cleans (61/42.5kg)

6 x Push-Ups

9 x Squats

Rest 1 Min between rounds.

Your start the next round where ever you left off your last round.

 

16 Jan / 2014

Friday 17th January

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A. Front Squat

5 – 5 – 5 – 5

B. ‘Franesque’

5 RFT of:

9 x Thrusters (45/30kg)

9 x C2B Pull-ups

15 Jan / 2014

Thursday 16th January

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A. Deadlift:

3 – 3 – 3 – 3 – 3 – 3 – 3 (75-80%)

B. 21 – 15 – 9 reps for time of:

Wall Ball (9/7kg to 10′)

Abmat Sit-Ups

or

C. AWOD:

21 x Wall Balls (9/7kg to 10′)

7 x Muscle Ups

15 x Wall Ball

5 x Muscle Ups

9  x Wall Balls

3 x Muscle Ups

14 Jan / 2014

Wednesday 15th January

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Either:

A. 15 Mins to find your max height box jump

or

B. Bench Press:

3 – 3 – 3 – 3 – 3

C. AMRAP in 10 Mins of:

5 x T2B

7 x Ring Dips

9 x Box Jumps (24/20″)

 

So pick either WOD A or WOD B, then everyone will do WOD C together.

 

13 Jan / 2014

Tuesday 14th January

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Hi Team,

With the temperature expected to nudge 40 today, there will be no 5.15 pm, 6.15 pm and 7.15 pm WODs at the gym. Instead there will be 2 x beach WODs running at 5.30pm and 6.30pm. 

Meet at the beach volleyball courts, just near the corner of Victoria Ave and Beaconsfield Parade – and over the road from the Beach Hotel (End of #1 Tram Route for those without wheels). Please bring sunscreen, a towel and of course a water bottle. Oh, and expect to get wet during the WOD.

6am, 7am, 9.30am and 12 Noon classes will run at the gym as per normal.

Screen Shot 2014-01-13 at 2.39.47 PM

 

A. EMOM for 10 Mins complete:

2 x Power Cleans

B. 5 RFT of:

10 x Burpees

15 x KB Swings @ 24/16kg

20 x Walking Lunges

25 x Double- Unders

12 Jan / 2014

Monday 13th January

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A. Push Press

5 – 5 – 5 – 5

Complete 5 T2B between each set

B. 12 Min AMRAP of:

10 x Box Jump (30/24″)

10 x Dumbbell/Kettlebell Snatch (each arm)

200m Run 

10 Jan / 2014

Saturday 11th January

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A. 7 Min AMRAP of:
 
5 x HSPU
10 x T2B
200m Run
 
Rest 3 Mins, then
 
B. 7 Min AMRAP of:

1 x Rope Climb (15′)

5 x Ring Dips

10 x Overhead Walking Lunges (20/10kg)

Rest 3 Mins 

C.  Games Open WOD 12.1

As many reps in 7 Mins of Burpees

Each burpee is to a target 6″ above your standing reach.

 

09 Jan / 2014

Friday 10th January

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A. EMOM for 15 Mins complete:
 
2 x Clean and Jerk
 
B. AWOD: Macho Man

EMOM for as long as possible complete:

3 x Power Cleans (75/50kg)
3 x Front Squats (75/50kg)
3 x Jerks (75/50kg)

*AWOD courtesy of CF New England/Competitors WOD

Rich Froning Jnr – 20+ Rds at 100kg