Monday 30th April 2012

WOD
Clean technique (Doubles/Triples)

4 rounds for time:

15 deadlifts (80kg)

12 ring dips

15 box jumps (24 inch)

Saturday 28th April 2012

WOD

For total time:

'Grace' (30 clean & jerks @ 60kg)

- Rest 2 minutes

'Helen' (3 rounds: Run 400m, 21 KB swings @ 24kg, 12 pull ups)

Friday 27 April 2012

WOD

Front Squat 5-5-5-5-5

3 rounds for time:

150M Farmers walk (2 x 20kg)

20m overhead lunge walk (20kg)

15 toes to bar

Thursday 26 April 2012

 

WOD

AMRAP 20 minutes

50 Double Unders

25 push ups (hand release)

15 pull ups

Wednesday 25th April 2012

**REMINDER THERE IS A 9AM CLASS ONLY TODAY**

WOD

'Wood'

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
40kg Sumo-deadlift high-pull, 10 reps
40kg Thruster, 10 reps
(Rest 1 minute between rounds)

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

WOD

Clean (Squat clean)

3-3-3-3-3

In between each set do a sub-max reps set of ring dips.

Finisher

Hollow rocks to Supermans

Monday 23rd April 2012

WOD

Press 3-3-3

Met con (For total time)

3 rounds:

15 overhead squats (40kg)

15 kb swings (24kg)

then

3 rounds:

15 burpees

Run 150m (Tunnel run)

THIS SATURDAY!

Just a reminder that we won't be training at the gym tomorrow. We are doing an outdoor session at Calga Reserve, Bronte at 7:30 am. (Just the one session)

Park on either Trafalgar Street or in the Bronte cutting car park.


View Larger Map

Friday 20th April 2012

WOD
Overhead squat 3-3-3
Front squat 3-3-3
Back squat 3-3-3

(Increase load after each set)

Thursday 19th April 2012

WOD
A.
3 rounds for time
35 squats
100 double unders
Run 400m

B.
2 sets x max reps ring dips

C.
Dumbbell push up + renegade row. Max reps in 2 minutes.

Wednesday 18th April 2012

WOD
Part 1.
Swim to gym!

Part 2.
60 hang power cleans for time (60kg)
Every time you put the bar down do 7 burpees

Tuesday 17th April 2012

WOD
A.
3 rounds for time:
Run 400m
15 DB clean & Jerks (Choose load)
12 toes to bar

B.
For time:
50 KB Swwings (24kg)
50 push ups (hand release)

C.
30 hollow rocks for time

Monday 15th April 2012

WOD
4 sets:
5 reps weighted push ups (@max load)
then immediately do max rep pull ups
(Rest 3 minutes between sets)


21-18-15-12-9-6-3 reps:
Sumo deadlift high pull (30kg)
Push press (30kg)

Saturday 14th April 2012

WOD
Shoulder press 3-3-3-3-3

7 rounds for time:
6 ring dips
10 KB swings (32kg)

Friday 13th April 2012

WOD
5 rounds for time:
7 Thrusters (60kg)
Run 150m
10 burpee box jumps

Skill work
L sits
L hangs
Muscle ups


Team WOD
In teams of 2:
Run 400m (both partners run)
75 overhead squats @ 40kg (accumulative)
Run 400m (both partners run)

Wednesday 11th April 2012

WOD
Power clean 5-5-5

Weighted pull up 3-3-3

3 rounds for time:
50 double unders
15 burpees

Tuesday 10th April 2012

WOD
Back squat 5-5-5

Push Press 5-5-5


Met-con
For time:
50 push ups (hand release)
40 box jumps (24inch)
30 KB swings (32kg)
20 DB front squats (2 x 20kg)
10 pull ups (Chest to bar)

Saturday 7th April 2012

WOD
Power snatch 5-5-5 (Technique and loading check)

'Isabel'
30 snatches for time (60kg)

Friday 6th April 2012

WOD
30 DB strict press
Run 800m
30 DB push press
Run 800m
30 DB thrusters

Thursday 5th April 2012

WOD
'Angie'
100 pull ups
100 push ups
100 sit ups
100 squats
(for time)

Wednesday 4th April 2012

WOD
Overhead squat 5-5-5 (Technique)

Run 4 x 400m repeats. (Rest 2-3 minutes between efforts)

Tuesday 3rd April 2012

WOD
Front squat 5-5-3-3 (Aim to increase load for each set)


'Helen'
3 rounds for time
Run 400m
21 KB swings (24kg)
12 pull ups

Monday 2nd April 2012

WOD
Power Clean 5-5-5

For time:
30 hang power clean (60kg)
20 hand release push ups
10 push press (60kg)
20 hand release push ups
30 hang power clean (60kg)


Finisher
50 Abmat sit ups