Strength/Skills Session
Back Squat, 5 x 3
Push Press, 3 x 5
Deadlift, 1 x 5
Met Con Session (WOD)
Complete as many rounds as possible in 20 mins of:-
5 Box Jumps
10 L-Pullups
15 Knees to Elbows
Finisher
Hold a handstand for 2 minutes
in total. Use a spotter and crash
mats.
O-Lift Session
Snatch, 5 x 3
Pwr Clean & Pwr Jrk, 5 x 3
Front Squat, 3 x 5
Clean Pulls, 3 x 5
Saturday Sufferfest
“Annie”
50-40-30-20-10 reps for time
Double Unders
Situps
recover, then …
Complete as many rounds as possible in 8 minutes of :-
pushup
squat
starting at 1 rep of each and incrementing 1 rep every round
Strength/Skills Session
Thruster, 3-3-3-3-3-3-3
Weighted Pullups, 2-2-2-2-2-2-2
Met Con Session (WOD)
Courtesy of CF North Santa Cruz
4 rounds for max reps
each round consists of
DB Deadlift
DB Hang Power Clean
DB Split Jerk
DB Deadlift
DB Hang Power Clean
DB Split Jerk
Air Squat
Each exercise is 30 seconds of work followed by 15 secs rest between exercises
There is 1 min rest between rounds
Pick your weight for the dumbells carefully, score equals total reps multiplied by the weight used. Once you pick a weight it must be used for all rounds, ie no changing up or down once you start.
O-Lift Session
Snatch, 3-2-2-2-1-1-1-1-1
Clean & Jerk, 3-2-2-2-1-1-1-1-1
Back Squat, 3×5
Strength/Skills Session
Hang Snatch, 5×3r
KB Clean & Press, 3×15r per arm
If there is time left over, work on your weaknesses
Met Con Session (WOD)
21-15-9 reps for time
Hang Power Snatch 42kg (30kg)
Ring Dips
Wall Ball
Finisher
Practice Turkish Getups
3×8 per side
O-Lift Session
Power Snatch, 4×2
Clean & Jerk, 5×3
OH Squat, 3×5
Flat Foot Pulls, 3×5
Prone Bridge, 3 x max hold
Our very own Miles “Lucky bugger” Wydall just returned from the Olympics in China. In a crowd of 4 trillion people he managed to bump into Casey Burgener … not only does he go to cool places to watch cool events, he also gets to meet cool people. Consequently, we are no longer talking to him:-) Thanks for the photo Miles, awesome!
Strength/Skills Session
Back Squat, 3×5
Press, 3×5
Deadlift, 1×5
If there is time left over, work MU progressions
Met Con Session (WOD)
“Tabata Something Else”
20 sec work / 10 sec rest repeated 8 times for each exercise for reps:
Pullups
Pushups
Situps
Squats
Score is calculated by adding together the total score from the eight intervals of each exercise.
O-Lift Session
Snatch, 5×3
Power Clean, 5×3
Rack Jerk, 3×3
Clean Pulls, 5×5
Strength/Skills Session
Power Clean 5×3r
Push Press 5×3r
Snatch Pulls 5×2r
If there is time left over pick a weakness and practice
Met Con Session (WOD)
“Helen”
3 rounds for time
400m run
21 Kettlebell Swings 24kg (16kg)
12 Pullups
For extra challenge, make pullups “chest touch bar” and KB swing to full extension overhead
O-Lift Session
Hang Snatch, 3×5 (light & fast)
Clean & Jerk, 5×2
Clean Pull, 3×5
Back Squat, 3×5
To everyone that ordered shirts, thankyou for your patience!! They have finally arrived and are ready to be picked up.
Wendy will be in the gym at the following times:-
Monday, Wednesday 12pm
Wednesday 6pm
Thursday 6am
Saturday 7:30am
The shirts may be collected and paid for (if you haven’t already done so) at any of the above times. Payment options are EFTPOS or cash, and the shirts must be paid for before being supplied. Any questions, please call Wendy on 0411225419, or email wendy.swift@swiftonline.com
Thanks again and sorry for the delay!
Strength/Skills Session
Front Squat, 7×3r
Bent over barbell Row, 5×3r
Ring Pushup, 3×15-20r
Met Con Session (WOD)
5 rounds for time:-
50 squats
30 pullups
15 Handstand Pushups
Scale the HSPU to Feet on box incline PU, or the most difficult pushup that you can currently do. For extra challenge, perform the pullups “chest to bar”, touching on each rep.
Finisher
1 min of accumulated time of L-Sit
O-Lift Session
Snatch, 5×3r
Power Clean & Power Jerk, 5×3r
Front Squat, 3×5r
Snatch Pulls, 3×5r
