Monday 1st May 2023

 

DB Floor Press

• ·       4 x 10

DB Bent Over Rows

• ·       4 x 10

AMRAP 17mins

• ·       3 Wall Walks
• ·       6 Pull Ups
• ·       9 KB Swings (24/16)
• ·       12 Goblet Squats (24/16)

Saturday 29th April 2023

 

Wittman

7 Rounds

• ·       15 KB Swings (24/16)
• ·       15 Power Cleans (40/30)
• ·       15 Box Jumps (24/20)

Friday 28th April 2023

 

Front Squats

• ·       5 x 5 reps

Ascending Ladder

As many as possible in 7 minutes

• ·       2 DB Snatches alternating (20/12.5)
• ·       2 Burpees
• ·       4 DB Snatches
• ·       4 Burpees
• ·       6/6, 8/8, 10/10….etc.

Thursday 27th April 2023

 

Strict Pull Ups (weighted)

• ·       5 x 4 reps

DB Push Press

• ·       5 x 6 reps

5 Rounds

• ·       Farmers walk (driveway)
• ·       2 x Driveway sprints
• ·       10 Pull Ups
• ·       15 Push Ups
• ·       20 Squats

 

Wednesday 26th April 2023

 

Birt

11 Rounds

• ·         29m Shuttle run
• ·         10 Burpees
• ·         10 Butterfly Sit ups
• ·         10 Thrusters (20/15)

Time cap 25mins

Ashley Birt paid the ultimate price for his country on 29^th October 2011 in Afghanistan when he was gunned down by a rogue Afghan soldier training with the Australian Mentoring Task Force.

Tuesday 25th April 2023

 ANZAC Day

They shall grow not old,
as we that are left grow old;
Age shall not weary them,
nor the years condemn.
At the going down of the sun
and in the morning
We will remember them.

Lest we forget.

Monday 24th April 2023

 

Suitcase Lifts (KB Deadlifts)

• ·       6 x 15 reps

AMRAP 15mins

• ·       10 Wall Ball
• ·       10 Dips
• ·       10 Toes to Bar
• ·       Sprint Driveway

Saturday 22nd April 2023

 

Hope

3 Rounds

• ·       Burpees
• ·       Power Snatch (35/20)
• ·       Box Jumps
• ·       Thruster (35/20)
• ·       Chest to Bar Pull Ups

Fight Gone Bad format - one minute at each exercise for max reps. On the call of “rotate”, immediately move to the next exercise. Rest 1 minute after all 5 exercise are done.

Friday 21st April 2023

 

Diane

21-15-9

• ·       Deadlift (100/70)
• ·       Handstand Push Ups

Finisher

3 Rounds

• ·       Row 250m
• ·       3 Driveway shuttles (down & back is 1)

·       Rest as required between rounds

Thursday 20th April 2023

 

Jennifer

AMRAP 26mins

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

Wednesday 19th April 2023

Back Squats

• ·       5 x 3 reps

5 Rounds

• ·       9 Hang Power Cleans
• ·       15 Front Squats
• ·       21 Double Unders 

Tuesday 18th April 2023

 

Deadlifts

• ·       5 x 3 reps

AMRAP 15mins

• ·       10 Overhead Lunges (DB)
• ·       10 Push ups
• ·       10 KB Twists

Monday 17th April 2023

 

Chin Ups

• ·       5 x 3 reps

5 Rounds

• ·       10 V Ups
• ·       15 Sumo Deadlift High Pulls (KB)
• ·       20 Wall Ball
• ·       Farmers Carry Driveway

Saturday 15th April 2023

 

Whitten

5 Rounds

• ·       22 KB Swings (24/16)
• ·       22 Box jumps
• ·       Run 400m
• ·       22 Burpees
• ·       22 Wall Ball

Friday 14th April 2023

 

Push Press

• ·       3 x 8 reps @ 60%

Age Group Qtr Finals Test 1 (mod)

  3 Rounds

• ·       2 x 25ft walking Lunge with DB’s (Hang)
• ·       20 Toes to Bar

  2 Rounds

• ·       2 x 25ft Walking Lunge with DB’s (Rack on Shoulder)
• ·       15 Pull Ups

  1 Rounds

• ·       2 x 25ft Walking Lunge (Overhead)
• ·       10 Chest to bar Pull Ups

Weights

·       Under 55 – 22.5/15

·       Over 55 – 15/10 

Time Cap 20mins

T

Thursday 13th April 2023

 

Front Squats

• ·       4 x 6 reps

Ascending Ladder

In 8 mins – 3,6,9,12etc

• ·       DB Thrusters
• ·       Devils Presses

Wednesday 12th April 2023

 

Pull Up Progressions

Cindy

AMRAP 20 mins

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

Tuesday 11th April 2023

 

Deadlifts

• ·       5 x 4 reps

4 Rounds

• ·       4 Driveway Shuttle Runs (down & back is 1)
• ·       21 Mountain Climbers
• ·       15 DB Clean & Presses (15/10)
• ·       9 Push Ups

Thursday 6th April 2023

 

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 5th April 2023

 

Back Squats

• ·       4 x 4 reps

7 Rounds

• ·       10 DB Clusters (Squat Clean Thrusters)
• ·       10 Box Jumps
• ·       10 Tricep Dips

Tuesday 4th April 2023

 

Strict Press

• ·       4 x 4 reps

5 Rounds

• ·       50 Double Unders
• ·       12 Hang Power Clean & Presses (40/30)
• ·       12 Toes to Bar

Monday 3rd April 2023

 

Wide Grip Deadlift

• ·       5 x 4 reps

WOD

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists (24/16)
• ·       50 KB Swings
• ·       50 Sit Ups
• ·       50 Lunges
• ·       25 Burpees