Wednesday 1st May 2024

 

Back Squats

• ·       4 x 4

AMRAP 16 mins

• ·       6 Thrusters (40/30)
• ·       9 Burpees
• ·       12 Step Ups

Tuesday 30th April 2024

 

Sumo Deadlift

• ·       5 x 3 reps

Tabata Mashup

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

20 seconds work for as many reps as possible of the above set of four exercises for 8 rounds and 10 seconds rest between each 20sec work block.

Monday 29th April 2024

 

Push Press

• ·       5 x 3 reps

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

• ·       KB Swings (24/16)
• ·       Push Ups
• ·       Goblet Squats

Saturday 27th April 2024

 

Wittman

7 Rounds

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

Friday 26th April 2024

 

Bench Press

• ·       4 x 4 reps

3 Rounds

• ·       50 Double Unders
• ·       40 KB Swings (16/12)
• ·       30 DB Presses (15/10) – 15 each arm
• ·       20 Sit ups
• ·       10 Goblet Squats

Wednesday 24th April 2024

 

Closed ANZAC Day so we’re doing an Aussie Hero WOD

Birt

11 Rounds

• ·       29m Run
• ·       10 Burpees
• ·       10 Butterfly Sit Ups
• ·       10 Thrusters (20/15)

25min time cap

22 year old Corporal Ashley Birt

Paid the ultimate price for his country on 29 October 2011 in Afghanistan, gunned down in Kandahar province by and Afghan soldier training with the Australian Mentoring Taskforce

Tuesday 23rd April 2024

 

Push Press

• ·       5 x 3 reps

5 Rounds

• ·       4 Wall Walks
• ·       8 Pull Ups
• ·       12 KB Snatches (24/16)
• ·       16 Goblet Squats

Monday 22nd April 2024

 

Suitcase Deadlift (KB’s)

• ·       6 x 12 reps

AMRAP 15mins

• ·       10 DB Thrusters (15/10)
• ·       10 Hand Release Push Ups
• ·       10 Sit ups
• ·       Sprint Driveway

Saturday 20th April 2024

 

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 19th April 2024

 

CF Qtr Final 24.2

3 Rounds

• ·       50 Wall Ball Shots (9/6)
• ·       50 Burpee Box Jumps

20min time cap

Thursday 18th April 2024

 

Jennifer

AMRAP 26mins

• ·       10 Pull Ups
• ·       15 KB Swings
• ·       20 Box Jumps

Wednesday 17th April 2024

 

Back Squats

• ·       5 x 3 reps

5 Rounds

• ·       9 Hang Power Cleans (50/35)
• ·       15 Front Squats
• ·       30 Double Unders

Tuesday 16th April 2024

 

Deadlift

• ·       5 x 3 reps

AMRAP 15mins

• ·       10 Overhead Lunges (20/15)
• ·       10 Push Ups
• ·       10 KB Twists

Monday 15th April 2024

 

Weighted Chin Ups

• ·       2 x 4 reps
• ·       2 x 6 reps
• ·       2 x max reps

5 Rounds

• ·       10 V Ups
• ·       15 Box Jumps
• ·       20 Wall Ball Shots
• ·       4 x 10m shuttle sprints

Saturday 13th April 2024

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunges
• ·       Run 400m

Friday 12th April 2024

 

Barbell Complex – 5 sets

• ·       2 Hang Power Cleans
• ·       2 Hang Squat Cleans
• ·       1 Squat Clean & Jerk

AMRAP 3mins

• ·       Clean & Jerk

Finisher

• ·       Row 3 x 300m
• ·       Or Run 5 Car Park Lengths

Thursday 11th April 2024

 

Bench Press

• ·       5 x 2 reps

Fran

21-15-9

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

Time cap 10mins

Wednesday 10th April 2024

 

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.

Tuesday 9th April 2024

 

Push Press

• ·       5 x 3 reps

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

• ·       KB Swings (24/16)
• ·       Push Ups
• ·       Goblet Squats

Saturday 6th April 2024

 

AMRAP 18mins

• ·       12 Suitcase Lifts (KB deadlift)
• ·       12 Sit Ups
• ·       4 Wall Walks
• ·       Skip 30

Friday 5th April 2024

 

Push Press

• ·       3 x 3 reps

Split Jerk

• ·       3 x 3 reps

Karen

• ·       150 Wall Ball Shots (9/6)

Thursday 4th April 2024

 

Wide Grip Deadlift

• ·       4 x 4 reps

Nasty Girls

3 Rounds

• ·       50 Squats
• ·       7 ring Muscle Ups
• ·       10 Hang Power Cleans (60/40)

Wednesday 3rd April 2024

 

Arm Bar

• ·       5 each arm

Back Squats

• ·       4 x 4 reps

8 Rounds

• ·       8 DB Squat Cleans (4each arm – 20/10)
• ·       10 Box Jumps
• ·       12 DB Push Press (6 each arm)
• ·       Sprint Driveway

Tuesday 2nd April 2024

 

Murph (or variation)

• ·       Run 1600m (2 laps of block)
• ·       100 Pull Ups
• ·       200 Push Ups
• ·       300 Squats
• ·       Run 1600m

NNo morning sessions Tuesday, back to normal Wednesday

N