Blog Archives
EASTER MONDAY WORKOUT – 9.30m session only today
WORKOUT OF THE DAY
STRENGTH
In pairs, take 10 minutes to find a 3RM Thruster from the floor
CONDITIONING
A. The Egg Burn
48-24-12
Kettlebell Swings 24/16kg
Box Jumps
Front Squats 40/30kg
B. In pairs, alternate full rounds for 6 mins:
3 Devils Press
6 Dumbbell Deadlifts
3 Thrusters 20/15kg
IT’S A GOOD FRIDAY FOR A GOOD WORKOUT!
Two of our young pups, Izzy and Lewis, have teamed up for the Allstar Alliance comp.
Don’t forget we are only running a 9.30am class, followed by a 10.30am Open Gym.
WORKOUT OF THE DAY
CONDITIONING
A. In teams of 3, 1 round for time:
1200m Row
60 Deadlifts 60/40kg
45 Shoulder to Overhead 50/30kg
30 Hang Squat Cleans 50/30kg
1200m Run together
B. Synchro
For time:
100 Synchro Air Squats
50 Synchro Sit-ups
25 Synchro Burpees
12 Synchro Half Hindus
C. Indian File
24 Dumbbell Snatches
16 Pull-ups
10 Jumping Squats
4 Wall Climbs
*work as a team, one behind the other. you can’t move forward until the person in front of you has finished the movement.
LAYING DOWN FOUNDATIONS
WORKOUT OF THE DAY
CONDITIONING
A. Gymnicstix Conditioning
12 minute EMOM
1 – 10 Kipping Swings/5 High Backswings
2 – 7 Strict dips/7 Kipping Ring dips/5 Slow dips (eccentric)
3 – 15-25 second L-sit
B. 5 rounds for time of:
5 Thrusters 50/30kg
10 Slamballs
STRENGTH
Upper body accessory
Super-set 4 rounds of:
7 Seated Strict Press
7 Single Arm Bench Press
PARTNER WODS
WORKOUT OF THE DAY
STRENGTH
Weightlifting specific strength
A. 3 sets of:
5 Muscle Snatch + 5 Behind the Neck Press
B. 3 sets of:
6 Back Squat @ 70% of your 1RM
CONDITIONING
Alternating full rounds with a partner until 8 are completed:
10 Wallballs
100 Run
5 Half Hindus
rest 2 minutes
1 minute max cal row (partner 1)
1 minute max cal bike (partner 2) and then swap over.
NEWS AND EVENTS
Saturday Workshop
Today’s Workshop will focus again on all things Handstands. If Handstands are something you need to work on, then don’t miss out in this. The fun kicks off at 9am.
Blue Mountains Hike 6 & 7 April
Don’t forget we are going bush next week with an overnight hike from Katoomba to Mount Solitary, and back the next day. Let AB know if you are keen? A few people are just doing a day trip only, walking from Katoomba to the Ruined Castle and returning by the afternoon.
Friday Night Lights 12 April
We are kicking off our first Friday Night Lights for the year. We’ll be creating teams of mixed levels and then going head to head in a fun couple of hours of WODs and challenges.
First Aid Sunday 14 April
9am to about 2pm. All are welcome to participate in this certified First Aid Course. Cost is $110.
CLEANING DAY
WORKOUT OF THE DAY
STRENGTH
In 15 minutes build to a heavy Clean for the day (power or squat).
CONDITIONING
A. Then take the bar back to 60% of what you got to and perform the following workout:
4 rounds for time of:
4 Cleans
8 Front Squats
200m Run
B. Core work
3 rounds of:
10 V-ups
10 Toes touches
20 Crunches
