Workout of the day

Programming

Saturday 15/05

Skill of the day

General warm up
1:00 Single Unders
into
20 on 10 off x 12
All done with empty bar
1) Clean Deadlifts
2) High hang muscle cleans
3) Front rack elbow drives
4) Front Squats - slow down fast up

Weightlifting
6' EMOM
1 Power clean + Push jerk
- Start @50-60% and build to a heavy single for the day

Rest 2 min

6' EMOM
1 Clean + Jerk
- Start @50-60% and build to a heavy single for the day

Workout of the day

RX:
Partner Workout (20')
For Time:
30-25-20-15 Thrusters*
120 Double unders
25-20-15-10 C2B/Bar muscle ups*

*On the barbell
The rounds of 30-25 are @ 42.5/30kg
The rounds of 20-15 are @ 60/40kg

*On the Pull up bar
The rounds of 25-20 are Chest 2 Bar pull ups
The rounds of 15-10 are Bar muscle ups

INT:
BB 40-50/20-25
Pull Up/C2B

SC:
BB 30-40/15-20
Banded Pull Up/C2B

Sunday 16/05

Skill of the day

Bodybuilding
a) 3 sets:
8 Seated Z-Press @ @55%1RM_STPRESS
12 Snatch grip bent over row @ @55%1RM_STPRESS
Rest 2 minutes

- Increase weight if it feels comfortable, last few reps of both exercises should start to get tough

b) 3 sets:
8/8 Single arm DB bent over row - hand assisted
8/8 Plate rows - holding weight plate @ 25/15kg
Rest 2 minutes

c) 3 sets:
20 Alternating DB Bench Press or Strict Press
Max effort DB Push ups
Rest 3 minutes

Workout of the day

Finisher:
8' EMOM
10/8 Cals Machine + 7 Burpees
20" V-Ups + 20" Russian Twist

Monday 17/05

Skill of the day

Gymnastics
RX:
Every 2' for 10'
3-5 Strict pull ups
(including a 3sec pause with chin over bar on each rep)

SC: Banded

Workout of the day

WOD
20' AMRAP
60 Double unders
30 Front rack Lunges @35/25kg
15 Toes 2 Bar
* Rest 60s after each round

INT:
30 DU
Leg Raises

SC:
Single Unders
BB 20/15kg
Knees Up/Tuck Ups

Tuesday 18/05

Skill of the day

Upper body Strength
a) 12 minute window
Build to a 12RM Seated Z-press or Standing DB/BB Press
Then 3 sets @ -20%

Workout of the day

WOD
4 Rounds:
3' AMRAP
8/6 Cals Machine
8 Power snatch @ 35/25kg
4 Wall Walks
* 1min REST

Wednesday 19/05

Skill of the day

Weightlifting
10' EMOM
1 Paused Clean + 1 Paused split jerk
@ 60-70% Clean PB

Workout of the day

WOD
Every 4' For 12'
20/16 cals Machine
10 Burpee box jumps 24/20"

2:00 min cap on each round

SC:
15/12 Cals
8 Burpees Step Over

Thursday 20/05

Skill of the day

Skill:
Turkish Get Up

Workout of the day

WOD
3x 2' ON/,1' OFF (36 minutes)

1)
1/1 Turkish get ups 24/16kg
10/7 cals Machine

2)
16 Jumping lunges
10 Burpees over DB
4/4 SA DB OHS @ 1x22.5/15kg

3)
8 Alternating DB Devils press @ 1 x 22.5/15kg
40 Double unders

4)
8 Alternating DB Hang clean + Jerk 22.5/15kg
16 Box step ups 24/20" or Reverse Lunge steps

Friday 21/05

Skill of the day

General warm up
1:00 Groiner with roatations
into
2 sets
10/10 Forward lunge with forward reach
10/10 Reverse lunge with OH reach
10/10 Side lunge with forward reach

______

Weightlifting
12 minute window:
Build to a heavy 16
Back rack Reverse Lunges,
Then:
3 sets @80%

Workout of the day

WOD
For time:
3 Rounds
50 Wall Balls
50 Sit Ups

15 minute time cap

Saturday 22/05

Skill of the day

Weightlifting
3' EMOM
5 Power cleans 60%

3' EMOM
4 Power cleans 65%

3' EMOM
3 Power cleans 70%

3' EMOM
2 Power cleans 75%

3' EMOM
1 Power clean 80%
Build weight over the 3 sets if it feels good.

Workout of the day

WOD
"Vertical Limit"

6' AMRAP:
21 Hang power clean 42.5/30kg
15 Pull ups
9 Burpees Over Bar

Rest 3 minute

6' AMRAP
30 Alt DB Snatch
21 DB SHTO
15 HSPU


* Set people up to wipe&swap boxes as soon as the rest comes.

THE COACHES

MEET THE TEAM

We use cookies to ensure that we give you the best experience on our website. See our Privacy Policy for more info.