Strength/Skills Session
Power Snatch 3-3-3-3-3-3-3
Turkish Getup 3×6 per side
Deadlift, 5×5
MetCon Session (WOD)
“Fight Gone Bad!”
Three rounds of:
Wall-ball, (Reps)
SDHP, 30 kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 30 kg (Reps)
Row (Calories)
1 min per station, 1 min rest between stations
Finisher
3 x max L-Sit
O-Lift
Rest & Recover!
Strength/Skills Session
front squat 5-5-3-3-3-2-2-2-2-1-1-1-1-1
press 4×3
pullups or pushups max x 3
MetCon Session
For time:-
45 double unders
45 squat clean 60kg
45 ring dips
45 double unders
Finisher
2 x prone bridge 2 mins
O-Lift Session
Power Snatch, 4×3 70%
Clean & Jerk, 4×3 75%
Snatch Squat, 3×5 85%
Back Squats, 3×5 80%
Big Dave is heading off to Perth to live. We are sad to see him go, but wish him all the best on his new adventure! Dave is our longest serving member having been there from the very first day of the affiliate opening. Take care Dave and train hard in the west. We have heard they are soft over there, so smash them up for us.
MetCon Session (WOD)
“Zombie Helen”
3 rounds for time:
400m Run
21 Deadlifts - bodyweight
12 Dead hang Pull Ups
Finisher
3 x Max Pushups
Strength/Skills Session
Muscleup!
30 reps for time
If you can’t do a muscleup, sub jump muscleups, or 4 x pull/dips, or 3 x ring pull/ring dips, or 4 x ring row/ring pushups
Sub ring pull & ring dip
If you have time left over, work on skipping technique - high knees, double unders, crossovers etc
MetCon Session (WOD)
‘Barbara’
5 rounds for time
3 minute rest between rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Finisher
Prone Bridge 2×2min
Strength/Skills Session
Snatch
5-5-3-3-3-2-2-2-2-1-1-1-1
SB reverse hypers 3×20
Max pullups
MetCon Session
For time:
21 Thrusters (M30kg/W20kg)
3 Pull-ups
3 Thrusters
21 Pull-ups
18 Thrusters
6 Pull-ups
6 Thrusters
18 Pull-ups
15 Thrusters
9 Pull-ups
9 Thrusters
15 Pull-ups
12 Thrusters
12 Pull-ups
Finisher
Max DU, 3 attempts
O-Lift Session
Snatch 4×3 @ 75%
Power Clean Blocks Power Jerk 4×3 @ 75%
Back Squats 3×5 @ 80%
Shoulder Press 3×5 @ 80%
Strength/Skills Session
Back Squat 3×5, 5×3
OA Alt Dumbell lunge 3×12
Renegade Row, 3×12
MetCon Session (WOD)
For time:-
Run 800 meters
21 Wall balls
15 Ring Dips
Run 400 meters
18 Wall balls
12 Ring Dips
Run 200 meters
15 Wall balls
9 Ring Dips
Run 100 meters
12 Ring Wall balls
6 Dips
Finisher
Max situps
O-Lift Session
Clean and Jerk 4×3 @ 75%
Power Snatch 4×3 @ 75%
Snatch Squats 3×5 @ 80%
Snatch Pulls 3×5 @ 80%
Strength/Skills Session
Clean 3×3, 2×2
Push Press,5×3
RDL, 3×3
Met Con Session (WOD)
Complete as many rounds as possible in 20 minutes of:
Men - 50kg
Women - 30kg
1 Deadlift
2 Cleans
3 Jerks
4 Front Squats
May substitute DB’s
Finisher
Side Bridge 2×1min/side
Strength/Skills Session
Push Press 5×3
Deadlift 5×5
Front Squat 3×5
MetCon Session (WOD)
Ring Lynne
Five rounds for max reps:
Ring Pushup
Ring Row
Finisher
Tabata Squats
O-Lift Session
Snatch 4×3 @ 75%
Power Clean Power Jerk 4×3 @ 75%
Front Squats 3×5 @ 80%
Clean Pulls 3×5 @ 80%
What is a “finisher”? We have borrowed this from Ross Enamait of www.rossboxing.com and it is a great way to squeeze a little bit extra out of your training. The finisher is a short burst of effort that is completed at the end of the workout after you have recovered from the main set and before the stretch-down. As the name suggests … it makes sure that you are “finished”. Typically the finisher will use different muscles to those used in the workout and will be over with in a couple of minutes. We are going to be using the finisher regularly, it is a great concept.
