Workout of the Day

Warm-up
With a partner, only one person works at a time:

100 single skips each
Then
2-4-6-8-10
Abmat sit-ups
Then
2-4-6-8-10
Burpees
Then 100 single skips each

Gymnastics
4 x 7 Dips*
(90 secs rest)

Weightlifting
Bent Over Row
4 x 7
90 secs rest

Skaren
150 wall balls for time
Men: 6kg
Women: 4kg

Do not go heavier than the prescribed weight above
*HOW MANY PEOPLE CAN DO THIS UNBROKEN?* Note how many time you broke up the reps in the comments section.
This will be run in 2 waves - count for and encourage your training buddies

Extra Training
5 x 20 GHD Sit-ups

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Workout of the Day

Back Squat
15-15-15-15
90 secs rest between sets

"DT"
5 Rounds for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men: 70kg
Women: 47.5kg 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Extra Training
EMOM 12 mins:
Ring Muscle Up
(pick a number of reps per minute that allows for perfect practice)
Take note of total completed reps

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Workout of the Day

Childminding this week is on Monday, Wednesday and Friday while Ally is away in Melbourne. Lily will be watching the kids. Please keep checking here for updates in case Lily becomes unavailable for some reason.

Warm-up
With a partner:
50 single skips each (1 person works at a time)
100 KB Swings (share the reps, 1 person at a time)
20 kick back burpees (share the reps 1 person at a time)

Gymnastics
Pull-ups*
15-15-15-15
*Scale to banded pull-ups
*Aim for 15 a round, but if not, note the total reps completed
90 secs rest between sets

Metcon
3 Rounds for time:
10 Burpees
10 Power Snatch, 60/40kg
50 Double Unders

Extra Training
Superset
Skull crushers
15-15-15-15
Push-up
15-15-15-15

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Workout of the Day

Childminding this week is on Monday, Wednesday and Friday while Ally is away in Melbourne. Lily will be watching the kids. Please keep checking here for updates in case Lily becomes unavailable for some reason.

Ring Push-up
15-15-15-15
*RXD is with body parallel to the floor, scale by  walking feet forward and inclining torso up

Pistols*
30-30-30-30 (15 each leg)
*scale to assisted pistols or lunges

8 min AMRAP:
12 Wall Balls, 9/6kg
6 Ball Slams, 35kg/50lb

Extra Training
15-15-15-15
DB Rear Lateral Raise

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Workout of the Day

Childminding this week is on Monday, Wednesday and Friday while Ally is away in Melbourne. Lily will be watching the kids. Please keep checking here for updates in case Lily becomes unavailable for some reason.

Hang Snatch
3-3-3-3-3
No heavier than 60/40kg

Front Squat
15-15-15-15
90 secs rest between sets

21-15-9 reps for time:
Overhead Squat, 40/30kg
Toes to Bar

Extra Training
HSPU or Press
15-15-15-15

3 x 20 GHD Sit-ups

Log your Results via your WODIFY account

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Workout of the Day

NO GYMNASTICS CLASS TONIGHT.
GYMNASTICS DOES NOT RETURN TILL 23RD APRIL
Childminding this week is on Monday, Wednesday & Friday

Dips*
15-15-15-15
*scale to bench dips
Note total number of reps successfully completed

Kroc Row
15-15-15-15
as heavy as possible, no break between sets

"Gwen"
Clean & Jerk
15-12- and 9 reps   
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Extra Training
3 x Max Effort L-sit

2 x 20 Hip Extension
(with barbell)

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Workout of the Day

Deadlift
15-15-15-15
90 secs rest between sets

Push yourself to make the first set a true set of 15 and then aim to get as close to 15 as possible with the same weight on subsequent sets.
Having said that, never compromise the safety of your back. If your coaches or lifting partners tell you that your back is starting to round, you need to stop there. Don't ruin the rest of your training week by pushing through with poor form.

For time:
Row 2km
100 Double Unders

Coaching Notes
*have a rolling clock and start the next group on the nearest minute after the previous group is off the rowers
* an alternate option is 3 miles on the air bike and this will still be considered rxd

Extra Training
30 muscle-ups for time
Reduce the reps or scale to kneeling or jumping muscle ups as needed

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Workout of the Day

9:15am Childminding During School Holidays
Week 2 (April 9th-13th): Mon, Tues, Wed, Fri

Bench Press
5-15-15-15
90 secs rest between sets

Pull-ups
4 sets of 8-12 reps
90 secs rest between efforts
*scale with a band or perform ring rows

AMRAP 12 mins:
5 Front Squats, 60/40kg
10 Burpees
15 KB Swings, 24/16kg

Extra Training
200m Waiter’s Walk, 60/40kg

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Workout of the Day

9:15am Childminding During School Holidays (with Susie Ibrahim)
Week 2 (April 9th-13th): Mon, Tues, Wed, Fri

2 x Burgener warm-up
(1 with broomstick, 1 with bar)

Gymnastics
4 x 1 min Handstand Hold
(90 secs rest)
Scaling = Reduce time and/or do Plank Holds instead

Toes to Bar
4 x 15 reps
(90 secs rest between reps)
Scaling = V-sits or H-sits

Metcon
For time:
9-7-5
Squat Clean, 80/60kg
Bar Muscle Ups

Coaching Notes
* 2 waves (push through warmup and gymnastics
work so there is time for 2 waves of 10-12 mins)
Scaling
Clean = Reduce load
Bar Muscle Up = Reduce reps, Chest to Bar Pull-up, Pull-up or Jumping Pull-up

Extra Training
4 BTN Snatch Grip Push Press + 1 Snatch Balance
1-1-1
As a complex complete 4 reps of Behind the Neck Push Press and then 1 Snatch Balance before re-racking the bar

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Workout of the Day

9:15am Childminding During School Holidays
Week 2 (April 9th-13th): Mon, Tues, Wed, Fri
NO GYMNASTICS CLASS TONIGHT.
GYMNASTICS DOES NOT RETURN TILL 23RD APRIL

3 Position Clean + Jerk
floor, hang, high hang
 1-1-1
70/50kg is the limit
*focus on speed and position*

Back Squat
15-15-15-15
(90 secs rest between   sets)

First to 50 cals on the Air Bike
(all efforts end when the 1st person crosses the line - final is first to 30/20)

Extra Training
Upright Row
15-15-15-15
Superset with
DB Rear Lateral Raise
10-10-10-10

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Lynda.jpg

Workout of the Day

9:15am Childminding During School Holidays (with Susie Ibrahim)
Week 2 (April 9th-13th): Mon, Tues, Wed, Fri

5 rounds for time:
Run 400m
5 Power Snatch, 60/40kg
5 Overhead Squats, 60/40kg

Extra Training
EMOM 12 min
Ring Muscle Up OR Bar Muscle Up (choose a number or scaling option that gives you a good opportunity to practice)

Hip & Back Extension
10-10-10

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Workout of the Day

9:15am Childminding During School Holidays (with Susie Ibrahim)
Week 1 (April 3rd-6th): Tues, Wed, Thurs
Week 2 (April 9th-13th): Mon, Tues, Wed, Fri

3 Position Snatch 
1-1-1
Floor, hang, high hang
No heavier than 60/40kg
Scale down as needed
Speed and position is the focus

Man-makers
10-10-10-10
22.5/15kg

100 hollow rocks for quality
*5 V-sits every 10 reps

Extra Training
Work on a weakness or do some mobility

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creche.jpg

Workout of the Day

Back Rack Lunge
30-30-30-30
90 secs rest between sets

Chin Ups
12-12-12-12
Score is total reps successfully completed

"Jackie"
For Time:
1000m Row
50 Thrusters, 20/15kg
30 Pull-ups

Extra Training
Ring Dips
3 x Max Effort
*with a 3 sec pause at the bottom
*if you can't get at least 5 per set, accumulate 15 reps

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kate and max.jpg

Workout of the Day

Gymnastics
Handstand Push-ups
15-15-15-15
90 secs rest between sets
*score total reps successfully completed

Weightlifting
Barbell Row
15-15-15-15
90 secs rest between sets

In teams of 3, for time:
5 rounds each of 15 Burpee Box Jumps
to be performed in relay fashion

Extra Training
Hip Thrust
15-15-15-15
90 secs rest between sets

Log your Results via your WODIFY account

milly.jpg

Workout of the Day

9:15am Childminding During School Holidays (with Susie Ibrahim)
Week 1 (April 3rd-6th): Tues, Wed, Thurs
Week 2 (April 9th-13th): Mon, Tues, Wed, Fri

Max Height Box Jump

Snatching Gwen
15-12-9 reps for max weight
Power Snatch
*rest 90 secs between sets
*must be touch & go
*must be unbroken
*if you break you must restart the set

Finisher
Turkish Get Up
10-10-10

Extra Training
Tabata Air Bike for max calories
*20 secs on/10 secs off for 8 rounds

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