Tuesday 24th May 2022

 

2 Rounds

• ·       25 Pull Ups
• ·       25 Squat Clean Thrusters
• ·       40 Double Unders
• ·       25 Push Press

Monday 23rd May 2022

 

Pull Ups (weighted)

• ·       3 x 5 reps
• ·       1 x max reps at 80% of 5 rep max

6 Rounds

• ·       12 KB Swings (24/16)
• ·       12 Overhead sit ups
• ·       12 Goblet Squats

Saturday 21st May 2022

 

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knee to elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

Friday 20th May 2022

 

Back Squats

• ·       4 x 4 reps

6 Rounds

• ·       15 KB Swings (24/16)
• ·       12 Box Jumps
• ·       9 Burpees

Thursday 19th May 2022

 

Cindy

AMRAP 20mins

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Wednesday 18th May 2022

 

Arm bar

• ·       2 sets of 3 each side

5 Rounds

AMRAP 1 min at each exercise

• ·       DB Snatches (22.5/15)
• ·       Crunches
• ·       10m Shuttle runs

Rest 1 min between rounds

Tuesday 17th may 2022

 

The Bear Complex

5 Rounds

1 Round consists of 7 unbroken sets:

·         Power Clean

·         Front Squat

·         Push Press

·         Back Squat

·         Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take around 30 minutes to complete.

Monday 16th May 2022

 

Bent Over Rows (DB)

• ·       4 x 10 reps

Glute Bridges

• ·      4 x 12 reps

5 Rounds

• ·       2 Wall Walks
• ·       8 Burpees
• ·       12 DB Step Ups
• ·       Farmers Walk

Saturday 14th May 2022

 

Saturday 14/05/2022

AGOQ W2 (variation)

• ·       50 Goblet Squats
• ·       40 Sit Ups
• ·       40 Overhead Lunges
• ·       30 Pull Ups
• ·       30 Cleans
• ·       20 Push Press
• ·       20 Pistols
• ·       10 Handstand Push Ups

Friday 13th May 2022

 

Push Press

• ·       5 x 3 reps

8 Rounds

• ·       Run 100m
• ·       8 KB Swings
• ·       8 Push Ups
• ·       8 Toes to Bar

Thursday 12th May 2022

 

Deadlift

• ·       5-3-3-2-2-1-1

Band Ski Rows

• ·       4 x 10-20

5 Intervals 30/15

• ·       10 Double Unders
• ·       Max Squats

No 6am Session Thursday

Thursday times

 

There will be no 6am session Thursday this week.

Living Stronger and PM sessions are normal times

Wednesday 11th May 2022

 

Bench Press

• ·       4 x 5 reps

Pull Ups (weighted)

• ·       4 x 5 reps

21-15-9-15-21

• ·       Sumo Deadlift High Pull (30/20)
• ·       Push Press
• ·       Burpees

Tuesday 10th May 2022

 

Back Squats

• ·       4 x 6 reps

EMOM 8 mins

• ·       3 Deadlifts
• ·       3 Hang Power Cleans
• ·       3 Push jerks

Grace

• ·       30 Clean & Jerks (60/40)

Monday 9th may 2022

 

Morrison (the hero one)

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings

Friday 6th May 2022

 

Bench Press

• ·       4 x 6 reps

20-18-16-14-12-10-8-6-4-2

• ·       Box Jumps
• ·       Pull Ups
• ·       Push Ups
• ·       Sit ups

Thursday 5th May 2022

 

Glute Bridges

• ·       3 x 12 reps

Deadlift

• ·       5 x 3 reps

3 Rounds

• ·       20 Weighted Walking Lunges
• ·       30 DB Snatches (15 each arm)
• ·       Run 100m

Wednesday 4th May 2022

 

Rope pulls to standing

• ·       5 x 4 reps

6 Rounds

• ·       9 Deadlifts (60/40)
• ·       6 Hang Power Snatches
• ·       3 Overhead Squats

Tuesday 3rd May 2022

 

Rope pulls to standing

• ·       5 x 4 reps

6 Rounds

• ·       9 Deadlifts (60/40)
• ·       6 Hang Power Snatches
• ·       3 Overhead Squats

Monday 2nd May 2022

 

Thrusters (from rack)

• ·       5 x 2 reps

EMOM 15mins

• ·       9 Sumo Deadlift High Pulls (KB)
• ·       Sprint 30m

Saturday 30th April 2022

 

300

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Wall Ball
• ·       50 Floor Wipers
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Friday 29th April 2022

 

Arm Bar

• ·       3 each side

Weighted Pull Ups

• ·       6 x 3 reps

5 Rounds

• ·       Farmers walk driveway
• ·       Run to fence
• ·       Farmers walk back
• ·       10 Pull Ups
• ·       10 Push Ups
• ·       10 Sit Ups
• ·       10 Squats

Thursday 28th April 2022

 

Bent Over Rows

• ·       5 x 6 reps

15-12-9-12-15

• ·       Hang Power Cleans
• ·       Box Jumps
• ·       Double Unders x 2

Wednesday 27th April 2022

Front Squats

• ·       4 x 6 reps

Ascending ladder for 8 mins

• ·       Thrusters (40/30)
• ·       Pull Ups

2-4-6-8-10 – etc. increase by 2 each set

Anzac Day

 

Saturday 23rd April 2022

 

Jennifer

AMRAP 26mins

• ·       10 Pull Ups
• ·       15 KB Swings (24/16)
• ·       20 Box jumps

Friday 22ns April 2022

 

Back Squats

• ·       5 x 3 reps

5 Rounds

• ·       20 DB Clean & Press
• ·       16 Mountain Climbers
• ·       12 Squat Jumps

Thursday 21st April 2022

 

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Options

• ·       Dirty Thirty (30 reps)
• ·       Many more for each exercise, just ask.

Wednesday 20th April 2022

 

DB Bench Press

• ·       4 x 10 reps

AMRAP 17 mins

• ·       3 Wall Climbs
• ·       6 Pull ups
• ·       9 KB Swings
• ·       12 Goblet Squats

Tuesday 19th April 2022

 

Deadlifts

• ·       5 x 3 reps

AMRAP 15mins

• ·       10 Overhead Lunges
• ·       10 Push ups
• ·       10 KB Twists

Monday 18th April 2022

 

Chin Ups

• ·       5 x 3 reps

5 Rounds

• ·       15 Box Jumps
• ·       12 Pull Ups
• ·       9 V Sits
• ·       Farmers Carry

Easter Hours

We're closed for Good Friday.
Saturday will be 7am only.
Normal times Monday

Thursday 14th April 2022

 

Presses

Strict Press

• ·       3 x 3

Push Press

• ·       3 x 3

Push Jerk

• ·       3 x 3

Tabata

• ·       Pull Ups
• ·       Push Ups
• ·       Sit Ups
• ·       Squats

Wednesday 13th April 2022

 

Sumo Deadlift (wide stance)

• ·       5 x 4 reps

AMRAP 15mins

• ·       10 Wall Ball
• ·       10 DB Snatches (each arm) – 22.5/15
• ·       10 Sit ups

Tuesday 12th April 2022

 

Bench Press

• ·       4 x 3 reps

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

Finisher

• ·       Max double unders in 3 mins

Monday 11th April 2022

 

Front Squats

• ·       5-3-3-2-2-2

5 Rounds

• ·       30 Squats
• ·       20 KB Swings (24/16)
• ·       10 Push ups
• ·       Run 200m

Saturday 9th April 2022

 

Saturday

Mobility & stretching

Friday 8th April 2022

 

Thrusters (from rack)

• ·       6 x 2 reps

AMRAP 10mins

• ·       3 Wall Climbs
• ·       6 Burpees
• ·       9 KB Swings (24/16)

Thursday 7th April 2022

 

Deadlift

• ·       5 x 3 reps

5 Rounds

• ·       10 Pistols (single leg squat)
• ·       15 Pull Ups
• ·       20 Push ups