Both 7am & 8am sessions will be running. Be sure to book in.

Five x 3 minutes rounds for max reps:
180m Run
25 Kettlebell Swings 24/16kg
Max Strict pull-ups
*Rest 3 minutes
Complete a 60second plank during your 3 minute rest break.

Photo: Alley Oops- Support local business.
Our good friend and athlete Timmy is part owner of Alley Oops.
Due to COVID lockdowns these guys have taken more than their fair share of knock downs. We are fortunate enough to be able to continue to offer alternative training options during lockdowns, business such as theirs however don’t have the same option.
This is an amazing facility let’s assist them in getting their business to thrive. Please LIKE & Share their Facebook page and better still go and join them for a skate or scooter.

For time:
Buy In:
10-8-6-4-2
Overhead Squats (Unbroken) 50/35kg *
then,
Five rounds of:
15 Deadlifts 50/35kg
15 Toes to Bar
then,
Buy out:
2-4-6-8-10
Overhead Squats (Unbroken) 50/35kg *

*Overhead squat sets are unbroken. Must put the bar on the ground between sets.

Photo: Fran. Our ladies are on ? Celebrating each other's success and unwavering support for one another brings the best out in everyone.

A. 30-20-10-5 reps for load: Bench press B. Optional extra: Tabata bike Photo: Mel. It was awesome to see Mel challenging herself for Wednesday WOD and absolutely killing it!!

AMRAP in 20 minutes:
50cal Row
40 Wallball 9/6kg
30 Burpees
20 Hang Power Snatch 60/40kg
10 Bar Muscle-ups

Photo: Hoping this guy (Luke B) has a speedy recovery.

Note# We saw significant improvements across the board in our strength numbers over the past Wendler progression. Don’t miss the gains- be sure to priorities your squats.

A. Hang Squat Clean + Jerk
Technique/load

B. Back Squat (Cycle 1- Week 1) Calculate 90% of your 1RM and use for the percentages below.
65% x 5
75% x 5
85% x 5+
5+ is designed to be a hard/not true max set. No more than 10 repetitions.*Please know your numbers prior to coming into the gym.

A. Five efforts of:
Max repetitions Strict Pull-ups (Chest to bar for advanced)
or
EMOM x 10 minutes:
Strict Pull-ups *
*Choose your own repetitions and maintain across all rounds.

B. 12minute incrementing ladder:
Run 180m
10 Strict Sit-ups
25 Double-unders *

*Increment double-unders by 25 repetitions per round.

Photo: There are no short cuts – Focus on the quality of your movement, gradually and speed whilst maintaining quality – this will then allow you to build intensity safety and allow for constant progression.

For total load moved: 0-4 minutes Run 360m Max Deadlifts Rest 2 minutes 6-10 minutes Run 360m Max Power Cleans Rest 2 minutes 12-16 minutes: Run 360m Max Shoulder to Overhead Rest 2 minutes 18-22 minutes Run 360m Max Power Cleans Rest 2 minutes 24-28 minutes: Run 360m Max Deadlifts *All movements to be completed at the same weight. * Score= total repetitions x weight. Eg. 212 reps x 40kg= 8480kg moved or 180 reps x 60kg = 10800kg moved. *Use your knowledge of your own abilities to strategize for your best result.

Alternate for 18 minutes:
Minute 1: Dumbbell Thrusters (2 x 15/10kg)
Minute 2: 10 x 10m Shuttle Runs

Minute 1: 5-10-15-20-25-20-15-10-5 repetitions
Minute 2: 10x10m Shuttle Run (held across all efforts)

*WOD is for completion.
* Scaling: Choose a weight that allows for 25 unbroken thrusters (work capacity test).

*Record any missed repetitions throughout the WOD. Eg. 18/20, 24/25.
Failure: If you fail throughout the format aim to maintain the highest number you can through the difficult sets until the repetitions come back down. Eg. 18/20, 15/25, 15/20, 15/15, 10/10, 5/10. The repetitions you choose should be just achievable/not be easy.

Four rounds, 4 min. work/1 min. rest:
75 Double-unders
25/18 Hand Release Push-ups (feet on 20kg plate)
Max. reps Toes to Bar

Photo: What an awesome day in the box!! Great to see the Back Squat progression creating gains!!

A. 1 RM Back Squat

B. For time:
1km Row or 2km Bike.