Reminder there is no session this Saturday (3^rd May)

Friday 2nd May 2025

 

Birthday burpees are for sissies.

Ange

• ·       60 Devils Presses
• ·       Row 600m

Or ????

 

Reminder there is no session this Saturday (3^rd May)

Thursday 1st May 2025

 

DB Flies & Reverse Flies

• ·       3 x 8 reps

8 Rounds

• ·       12 KB Swings (24/16)
• ·       12 DB Snatches
• ·       12 Pull Ups

Finisher

• ·       Row 2 x 500m

Wednesday 30th April 2025

 

Back Squats

• ·       4 x 4 reps

AMRAP 16mins

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

Tuesday 229th April 2025

 

Push Press

• ·       5 x 3 reps

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

• ·       Alternating DB Clean & Press (15/10)
• ·       Sit Ups
• ·       Goblet Squats (DB)

Monday 28th April 2025

 

Deadlift

• ·       4 x 5 reps

5 Rounds

• ·       60 Single Skips
• ·       20 KB Swings (24/16)
• ·       10 Push Ups

 

Easter & ANZAC Holidays

We’ll be closed from Good Friday to Monday after ANZAC weekend. 17^th April to 27^th April, reopen 28^th.

Thursday 17th April 2025

 

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round). Count total reps completed including calories on rower.

Wednesday 16th April 2025

 

Back Squats

• ·       4 x 3 reps

Long Tabata (30/15 x 6 rounds)

• ·       DB Push Press
• ·       Crunch knee to opposite elbow
• ·       Push Ups
• ·       Squats

Tuesday 15th April 2025

 

Deadlifts

• ·       5 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit Ups

Monday 14th April 2025

 

Strict Pull Ups

• ·       4 x 4 Reps

DB Bench Press

• ·       4 x 6 reps

AMRAP 15mins

• ·       8 Goblet Squats (DB – 20/12.5)
• ·       8 Pull Ups
• ·       12 Goblet Squats
• ·       12 Push Ups
• ·       16 Goblet Squats
• ·       16 DB Snatches

Saturday 12th April 2025

 

Whitten

5 Rounds

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

Friday 11th April 2025

 

Push Press

• ·       3 x 8 reps @ 60%.

Age Group Qtr Finals Test 1 2023 (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

Thursday 10th April 2025

 

Front Squats

• ·       5 x 3 reps

Ascending Ladder

In 8 mins – 3,6,9,12etc

• ·       DB Thrusters
• ·       Devils Presses

Wednesday 9th April 2025

 

Pull Up Progressions

Cindy

AMRAP 20 mins

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

Tuesday 8th April 2025

 

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

·       KB Sumo Deadlift High Pull (20/12)

·       KB Swings

·       KB Cleans

Finisher

• ·       Row 3 x 250.
• ·       Rest 2-3 mins between rows

Monday 7th April 2025

 

Deadlifts

• ·       5 x 4 reps

5 Rounds

• ·       4 Driveway Shuttle Runs (each end twice)
• ·       21 Mountain Jumpers
• ·       15 DB Clean & Presses (15/10)
• ·       9 Push Ups

Saturday 5th April 2025

 

Mini Murph

8 Rounds

• ·       Run 200m
• ·       10 Pull Ups
• ·       20 Push Ups
• ·       30 Squats

Friday 4th April 2025

 

Bench Press

• ·       4 x 4 reps

AMRAP 15mins

• ·       10 Wall Ball
• ·       10 Toes to Bar (Knee Raises)
• ·       10 KB Sump Deadlifts (32/24)

Thursday 3rd April 2025

 

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

Wednesday 2nd April 2025

 

Back Squats

• ·       4 x 4 reps

7 Rounds

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

Tuesday 1st April 2025

 

Strict Press

• ·       4 x 4 reps

5 Rounds

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

Monday 31st March 2025

 

Wide Grip Deadlift

• ·       5 x 4 reps

The Other 300

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists (24/16)
• ·       50 KB Swings
• ·       50 DB Presses (15/10)
• ·       50 Lunges
• ·       25 Burpees

Friday 28th March 2025

 

Arm Bar

• ·       2 Sets of 3 each side

Turkish Get Up

• ·       3 each side

7 Rounds

• ·       7 Single arm DB Snatches - R
• ·       7 Single arm DB Snatches - L
• ·       7 Devils Presses
• ·       7 Pull Ups

Thursday 27th March 2025

 

Push Jerk

• ·       5 x 4 reps

21-18-15-12-9

• ·       KB Swings
• ·       Box Jumps

Wednesday 26th March 2025

 

Back Squats

• ·       80% of 1RM x 3 reps
• ·       70% of 1RM x 7 reps
• ·       60% of 1RM x 12 reps
• ·       50% of 1RM x 18 reps

Rest as required between sets

Finisher

• ·       Run 3 x 400m
• ·       Rest between runs

Tuesday 25th March 2025

 

Double KB Cleans

• ·       6 x 6 reps

The Chief

5 cycles of 3min AMRAP

• ·       3 Power Cleans (60/40)
• ·       6 Push ups
• ·       9 Squats

Rest 1 min between rounds

Monday 24th March 2025

 

Deadlift

• ·       4 x 6 reps

6 Rounds

• ·       15 Squats
• ·       12 Pull ups
• ·       9 Burpees
• ·       Run Car Park

Saturday 22nd March 2025

 

Jenny (mod)

AMRAP 20mins

• ·       20 Overhead Lunges
• ·       20 Goblet Squats
• ·       Run 200m

Friday 21st March 2025

 

Seated DB Presses

• ·       6 x 4 reps

50-40-30-20-10

• ·       Squats
• ·       Sit Ups
• ·       Shuttle Run – 10-8-9-4-2

Thursday 20th March 2025

 

Back Squats

• ·       12-9-6-3

Gwen

• ·       15-12-9 Clean & Jerks
• ·       Not for time
• ·       Each set is completed unbroken
• ·       Touch & go on floor
• ·       Chose weight
• ·       Rest between sets

Wednesday 19th March 2025

 

Bench Press

• ·       10-8-6-4-2

6 Rounds

• ·       20 KB Swings (20/12)
• ·       16 Twists (KB)
• ·       12 Box Jumps
• ·       Run 200m

Tuesday 18th March 2025

 

Good Mornings

• ·       3 x 8 reps

Sumo Deadlifts

• ·       4 x 3 reps

Hang Power Snatch

• ·       4 x 3 reps

Randy

• ·       75 Power Snatches (30/20)

Monday 17th March 2025

 

Open 23.5

• ·       5 Wall Walks
• ·       50 Cal Row
• ·       5 Wall Walks
• ·       25 Deadlifts (Bar – 102/70)
• ·       5 Wall Walks
• ·       25 Cleans (61/38)
• ·       5 Wall Walks
• ·       25 Snatches (43/29)
• ·       5 Wall Walks
• ·       50 Cal Row

Time Cap 20mins

 

Scaled Options

• ·       Modified Wall Walks or Bear Crawls
• ·       Reduced Bar weight
• ·       Shuttle Run replacing rowing

Saturday 15th March 2025

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunge Steps
• ·       Run 400m

Friday 14th March 2025

 

WOD

• ·       15 DB Thrusters (22.5/15 – one DB)
• ·       5 Wall Climbs
• ·       Run 100m
• ·       12 DB Thrusters
• ·       3 Wall Climbs
• ·       Run 100m
• ·       9 DB Thrusters
• ·       1 Wall Climbs
• ·       Run 100m

Rest 5 mins

• ·       15 DB Snatches (22.5/15 – one DB)
• ·       15 Goblet Squats
• ·       Sprint Driveway
• ·       12 DB Snatches
• ·       12 Goblet Squats
• ·       Sprint Driveway
• ·       9 DB Snatches
• ·       9 Goblet Squats
• ·       Sprint Driveway

Thursday 13th March 2025

 

Push Press

• ·       4 x 4 reps

Strict Pull Ups

• ·       4 x 4 reps

4 Rounds

• ·       Sprint 200m
• ·       20 DB Overhead Lunges (one DB)
• ·       15 Pull Ups
• ·       10 Dips