WODs

*For those involved in the nutrition challenge, you should have received your first email. If you have not received anything, please let us know and we will track down your email.
If you haven’t already done so, please make an effort to get to the shops in the coming days and stock your fridge and cupboards with everything you need to succeed.

10-9-8-7-6-5-4-3-2-1 reps of:
Dumbbell Bench Press
Back Squat

Tips: Pick a challenging load for 10 reps for both exercises and aim to maintain unbroken sets throughout. Although this workout is not for time, try to move between exercises with only enough rest to complete the next set.

A. Thrusters – work to a heavy double (10 min).

B. For load and time:
Run 800m
10-8-6-4-2 Thrusters
Run 800m
*10-8-6-4-2 indicates that you cannot break the set before this number. The aim is to go heavy but without failing to achieve the minimum reps required in the set.

Please don’t forget our nutrition presentation at 6.00pm tonight. This will take the place of the 6.00pm workout.

A. Four rounds of:
1 min. max reps pull-ups (strict, C2B, kipping etc. – work your weakness)
1 min. Double-unders.
1 min rest.

B. Four rounds of:
1 min. max reps Toes to Bar (strict, kipping etc. – work your weaknesses)
1 min. Box Jumps
1 min. rest.

*Part A and B will flow into each other with the 1 min rest break after the fourth round as a transition.

In pairs, for time:
50 Deadlifts (must change-over each 3 reps)
100 Push-ups (must complete 10 reps to change-over)
150 Kettlebell Swings (must complete 30 reps to change-over)
*use approx. 110-120% of max clean for Deadlift weight.
*scale up the push-ups to ring dips or HSPU if 100 (shared) push-ups does not provide sufficient challenge.
*20 min cut off.

See you at training for an awesome WOD. 7am & 8am sessions are on as per normal.

Have a great day of celebration and commemoration and please don’t forget to find a moment to think about the men and women who have been lost or injured in the service of our county.

A. EMOM for 20 min:
1 Power Clean + 3 Front Squats + 1 Push Press
*There will be a rest minute after each 5 rounds. Start at a moderate weight and aim to increase after each five rounds.
*Use Tuesdays testing results as a guide for your load.
*You have 30 seconds to complete the complex within the minute.

B. Max rep partner Burpee/Plank – 3 min.

Partner Workout: (for reps and time)
In this workout one partner runs 400m while the other performs max reps of – 1. Box Jumps 24/20″ 2. C2B Pull-ups 3. Hand Release Push-ups 4. Toes to Bar 5. Double-unders.  At the completion of the 400m run both partners will rest for 1 minute before swapping tasks.

The partner with the highest total reps at the end of the five rounds wins.  The team with the highest combined total in the shortest time wins.

Please check out our tutorial videos – Box Jumps, C2B Pull-ups, Push-ups, Toes to Bar, Double-unders.

Welcome back – we hope you all had a great Easter long weekend.

Testing Day 2
Perform the following challenges in any order:
3RM Front Squat
1RM Power Clean
2RM Push Press
1RM Weighted Pull-up/Chin-up
*There are no time limits on any of the challenges however you should aim to complete them all in within the session. Combine the Power Clean and Push Press to save time if you wish.

We hope you all had a safe and happy Easter. We will be at the gym from 3:00pm-4:00pm. Come in for Open Gym and work off some of your Easter Goodness.