- 2017

WEDNESDAY 20 JUNE

19 June 2018|

WOD
Run 1200m
20 L pull up
30 Hip extension, holding 12/8 kg kettle bell
3 rounds (40 minute cap)

We’ve got scaling options for the L pull up and hip extensions, plus the run can be shortened if required. The workout today will test your endurance. Grip could be challenged from the farmers carry yesterday and there’s a lot of core work, which you should really feel the effects of during run 2 and 3.

- 2017

TUESDAY 19 JUNE

18 June 2018|

WOD
200 metre farmers carry (25/17.5)
20 deficit push up, hands on dumbbells
10 Dumbbell push jerk
5 rounds (35 minute cap)

This workout will be very taxing on your grip, scale the push up to incline if required.
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- 2017

MONDAY 18 JUNE

17 June 2018|

STRENGTH
Snatch
2, 2, 2, 1, 1 rep

2 reps are touch and go, increase weight for every set.

WOD
1 Weighted muscle up (9/6)
5 Med ball clean (9/6)
2 Weighted muscle up
10 Med ball clean
3 Weighted muscle up
15 Med ball clean
4 Weighted muscle-up
20 Med ball clean
Etc…. adding one muscle up and 5 med ball clean each round
12 minutes, as many rounds as possible

Med ball clean moves through full squat each rep. Coaches will give you scaling options for the muscle up.
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- 2017

SATURDAY 16 JUNE

15 June 2018|

STRENGTH
Deadlift
7 x 1 rep

If your deadlift technique isn’t impeccable, you’ll be doing sets of 3-5 instead of 1’s so you can improve. If you know your 1rm deadlift, increase by about 5kg per set and aim to hit it at about set 5 or 6. If you complete a rep but lose form, don’t increase.

WOD ‘Partner Workout’
40 Renegade row (15/10)*
*Every time partners swap, 5 sit up each, 10 minute cap

If you’re at a level where you can hit the deadlifts really heavy and you want to get strong and you’ve done 3+ hard metcon’s this week, skip the partner workout.
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- 2017

FRIDAY 15 JUNE

14 June 2018|

WOD ‘The Chief’
As many rounds as possible in 3 minutes of;
3 Power clean (60/40)
6 Push up
9 Air squat
Rest 1 minute, 5 rounds

Record rounds and reps completed for each cycle.

Compare to: 15/12/2017
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- 2017

THURSDAY 14 JUNE

13 June 2018|

GYMNASTICS
Handstand rollout
Ring holds
L pull up
4 rounds

WOD
50 Double under
10 Overhead squat (60/40)
7 minutes, as many rounds as possible

Warm up the overhead squat and find a weight you can complete 10 reps unbroken. If you have to break sets on the OHS, you’ll lose intensity. Coaches will as always have scaling options for the double under. This workout is shorter than most we’ve been doing, really try to hit the intensity today!
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- 2017

WEDNESDAY 13 JUNE

12 June 2018|

STRENGTH
Clean & Jerk
1 every 30 seconds, 10 minutes

WOD
30 Squat
20 Handstand push up
10 Deadlift (100/70)
15 minutes, as many rounds as possible

The squat is just your body weight, but don’t let that fool you into thinking it’s going to be easy. They should be completed in 1 unbroken set every round. Scale the handstand push up movement or reps to complete in 3-4 sets, deadlifts should be unbroken.
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- 2017

TUESDAY 12 JUNE

11 June 2018|

STRENGTH
Turkish get up
3, 2, 1, 1 rep

WOD
25 GHD sit up
3 rope climb
Run 400
4 rounds (25 min cap)

A lot of reps on the GHD. Scale the GHD volume, or to ab mat sit up if your coach recommends.
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- 2017

MONDAY 11 JUNE

10 June 2018|

STRENGTH
One arm row
Weighted pushup
4 x 3 rep

WOD
50 Jumping alternating lunge
50 Pull up
50 push press (42.5/30)
50 Hip extension
50 Burpee
20 minute cap

Another workout where high intensity is the focus. Scale to finish each exercise in maximum of 3-4 sets.
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- 2017

SATURDAY 9 JUNE

08 June 2018|

WOD
Snatch balance 1-1-1-1-1-1-1

The focus for snatch balance is getting under the bar into the receiving position, quickly. Ensure you are hitting consistent technique before increasing load. Most of you won’t have practiced this exercise before, so will be focusing more on technique than high weights.

‘Partner Workout’
Row 2000m
80 Single arm dumbbell snatch (22.5/15)
40 Toe to bar
80 wall ball (12/9)
18 min cap
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- 2017

FRIDAY 8 JUNE

07 June 2018|

STRENGTH
Shoulder press
5 x 3 rep

WOD
Squat clean (42.5/30)
Ring dip
27, 21, 15, 9 reps (15 min cap)

Use a weight that allows at least 10 unbroken reps in the first set, scale ring dips to push ups. Intensity should be kept high for both exercises so scale to have max of 3-4 breaks per set.
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- 2017

THURSDAY 7 JUNE

06 June 2018|

GYMNASTICS
Tabata handstands

WOD
50 Box jump (75/60)
50 Kettle bell swing (32/24)
50 Knee to elbow
50 Wall ball (12/9)
50 Burpee
30 min cap

High box jumps, heavy kettle bells and heavy wall balls make for a tough workout. Only use the Rx weights if you can easily complete 10 reps unbroken on each exercise.
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- 2017

WEDNESDAY 6 JUNE

05 June 2018|

WOD
Hang power clean 1-1-1-1-1 rep
Hang power snatch 1-1-1-1-1 rep
Push jerk 1-1-1-1-1 rep

Record heaviest successful lift for each exercise. Aim to increase weight slightly for each of the 5 sets.

Rest between sets should be 90 seconds to 2 minutes. All 3 exercises involve explosive hip movement.  If you’re still working towards achieving consistent reps with full hip extension and well timed receiving position, perform 3-5 reps instead of 1. Also focus less on increasing weight.

Optional Finisher
2k row

If you feel you need to get your lungs going, the row 2k option is there. The focus today is on fast explosive lifts, so give that your 100%.
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- 2017

TUESDAY 5 JUNE

04 June 2018|

STRENGTH
Deadlift
4 x 3 rep

WOD
5 strict muscle up
50 double under
4 strict muscle up
40 double under
3 strict muscle up
30 double under
2 strict muscle up
20 double under
1 strict muscle up
10 double under
15 minute cap

We’ve got a new muscle up progression for this workout, that most people should be able to do. Coaches will give you guidelines for scaling double unders or attempts.
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- 2017

SATURDAY 2 JUNE

01 June 2018|

WOD
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1

Try to increase the load on each rep, opportunity to get 3 new PB’s today! If you’re still learning technique, we’ll change the reps to 3 or 5.

WOD ‘Partner Workout’
100 Sit up
100 Sandbag squat
10 minute cap

Partners reps must be synchronised. You’ll get partnered up with someone of similar strength for the sandbag.
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- 2017

FRIDAY 1 JUNE

31 May 2018|

WOD ‘Dallas 5’
5 minutes of:
Burpees

Then, 5 minutes of:
7 deadlift (70/47.5)
7 box jump

Then, 5 minutes of:
Turkish get up (17.5/12.5)

Then, 5 minutes of:
7 snatch (35/25)
7 push up

Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations. Score is reps completed at each.
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- 2017

THURSDAY 31 MAY

30 May 2018|

GYMNASTICS
Handstand roll out
Ring holds
Rope climbs
4 rounds

WOD
Run 400
Rest 90 seconds
8 rounds

Score is total time to complete. We’ll spend time working on POSE running drills before the 400’s, if you struggle with running and don’t enjoy it, these running drills could help change that. Scaled options are a shorter distance and less rounds.
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- 2017

WEDNESDAY 30 MAY

29 May 2018|

STRENGTH
Bench press
5 x 3 rep

Compare to 21/09/2010

The first time we’ve have Bench Press in a workout since 2010! Keep the focus on good technique, if you’ve got any upper body flexibility or shoulder limitations, we have dumbbell and weighted push up variations.

WOD
2 Power clean
6 minute EMOM

Rest 2 minutes, increase weight, then;

1 Squat clean
6 minute EMOM

The 2 rep cleans are consecutive, build weights up through the workout. If the lifts are feeling good after the second sequence, rest a couple of minutes and try adding more weight.
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- 2017

CLOSED MONDAY 4 JUNE, QUEEN’S BIRTHDAY

29 May 2018|

- 2017

TUESDAY 29 MAY

28 May 2018|

1 Power snatch
1 Overhead squat
1 Squat snatch
8 minute EMOM

Build up to weight you’ll use for the workout

WOD ‘Rich’
13 squat snatch (70/47.5)
Then, 10 rounds of:
10 pull up
100 metre sprint
Then, 13 squat clean
25 minute cap

With just a 100m run you’ll need to be fast on transitions for a good time. Push hard on the run and aim to get straight onto the pull up bar.
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- 2017

MONDAY 28 MAY

27 May 2018|

STRENGTH
Thruster
4 x 3 rep

WOD
100 GHD Hip back extension*

Every break in reps or if you stop at the bottom, stop and complete 15 wall ball
15 minute cap

The focus for todays WOD is quality reps, not speed. Alternative exercise is barbell good morning. You should be doing a minimum of 4 rounds of wall balls, scale the volume of back extensions if required.
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- 2017

SATURDAY 26 MAY

25 May 2018|

STRENGTH
Clean
2, 2, 2, 1, 1 rep

WOD ‘Partner Workout’
Row 500
40 shoulder to overhead (50/35)
30 Power clean
16 minutes, as many rounds as possible
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