Workout of the Day

NO CHILDMINDING ON THURSDAYS

"Kelly"
5 Rounds for time of:  
400m Run  
30 Box Jumps, 24'' / 20''  
30 Wall-Ball Shots, 9/6kg

The movements can be done in any order - eg, if wall balls are all taken go straight to the box jumps. We usually run this as box jumps first for easy flow from run to box.

This is a large volume of work - consider scaling down to 3 rounds OR if you want to do all the running then scale the reps in each round to 20. Scaling is a very smart idea if you've never done this volume before. There will be a strict 32 min cut-off.

*Do all the reps, don't cut reps off each round. You're only cheating yourself and people usually know you're doing it*

Extra Training
REST and do some mobility

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Throwback to 2014 Jodie and Renee first RXD "The Chief" 

Throwback to 2014 Jodie and Renee first RXD "The Chief" 

Workout of the Day

Front Squat
5RM for today

AMRAP 12 minutes of:
20 V-sits*
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Men: 22.5kg DB
Women: 15kg DB
*RXD Plus = GHD Sit-ups (if you regularly practice these)
Scaling
V-sits = H-sits or ab-mat sit-ups
OH Lunge = Lunge with no weight

Extra Training
EMOM 10 mins
2 Power Snatch at 80-85%

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Workout of the Day

“T”
5 rounds each for time of:
100-meter sprint*
10 squat clean thrusters, 50/35kg
15 kettlebell swings, 32/24kg
100-meter sprint*
Rest as needed between rounds

* 100m Sprint will be "up and back" to a 50m turnaround point

This is an interval workout with a roughly 1:1 work/rest ratio. If needed reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken and as fast as possible with good mechanics. This is an individual workout however we will be running it in pairs. You will share a bar and KB with another person. They will do a round while you hold the stopwatch. Once they are done there will be a quick reset for you to write down their time and reset the stopwatch for your turn. Work through 5 rounds in this fashion. Record your time for each round in Wodify.

Extra Training
Front Squat
2-2-2-2-2-2-2

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Workout of the Day

NO CHILDMINDING TODAY
WED 6pm class is our First OPEN SKILLS WORKSHOP
This week Handstand Push-ups & progressions.
No regular class on

Bench Press
3-3-3-3-3

For time:
30 overhead lunges
30 knees-to-elbows
30 sit-ups
30-cal. row/bike
30 sit-ups
30 knees-to-elbows
30 overhead lunges

Men: Lunge with 20kg plate
Women: Lunge with 10kg Plate

This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline.

Extra Training
On the Air Bike 30 secs work, 30 secs of rest until you hit 100 cals
(no pedalling during rest)

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Workout of the Day

Weighted Pull-ups
2-2-2-2-2-2-2-2
*Any grip is allowed, provided arms are completely straight at bottom and chin clearly over at the top.
*Scaling option: accumulate reps of strict pull-ups OR do 7x3 reps of good quality slow lowers

7 rounds for time of:
14 dumbbell deadlifts
14 alternating single arm dumbbell push presses
(for a total of 7 each side)
Men: 22.5kg dumbbells
Women: 15kg Dumbbells

*KBs may also be used if there are not enough DBs, 20 or 24kgs for men will be deemed RXD and RXD+ respectively.

*RXD athletes choose DBs first, scaled athletes may use barbell deadlifts and push presses at 40/30kg

This couplet contains a large volume of two light weightlifting movements. When choosing a load, remember the single arm movement creates a stability challenge, and dumbbell deadlifts require greater range of motion than barbell deadlifts.

Extra Training
Alternating EMOM 12 mins:
Min 1: 30 double unders
Min 2: 15 V-sits
Min 3: 20 pistols
*scale numbers as needed

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Workout of the Day

Snatch Balance + OH Squat
1-1-1-1-1

21-15-9 reps for time of:
Power Snatches
Box jumps
Men: 50kg, 24-in. box
Women: 35kg, 20-in. Box

This couplet is a sprint. Choose a snatch load that allows you to complete large sets. Go unbroken if possible. The box should be low enough that you can cycle the next rep immediately. Beginner athletes can step up or pick a lower box that allows a jump.

Extra Training
Good Mornings 12-12-12-12

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Workout of the Day

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters

This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Extra Training
Snatch Balance
2-2-2-2-2

Clean and Jerk
1RM

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Workout of the Day

2 rounds for time of:
Run 1 mile
100 sit-ups

Try for a hard push on each run and a steady pace on the sit-ups. If you generally scale running workouts, modify the length of the run and use jogging or even fast walking if needed. Cut the sit-up reps back to a number that is manageable.

Extra Training
10 rounds for time: 6 HSPU
12 Air squats

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Workout of the Day

12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups
Men: 75kg
Women: 50kg
* will be run in 2 waves with counters/encouragers

This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Scaling
Hang clean - reduce load (aim for a load you can do for at least 4-5 unbroken when fresh)
Burpee bar muscle up - burpee chest to bar pull-up, burpee pull-up or burpee with 6 inch touch overhead

Extra Training

Single Arm Dumbell Press
12-12-12-12-12
Perform 12 on one arm and then immediately perform 12 on the otherside for each set

Alternating EMOM 12 mins:
15 V-sits
20 pistols
30 double unders
*scale numbers as needed

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Workout of the Day

Deficit Deadlift
3-3-3-3-3
Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.
This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor..

Finisher
21-15-9
Box jump, 24/20”
Toes to Bar

Extra Training
Ring Dips
3 x Max Effort
ring or bar dip
*scale to bench dips

L-Sit
3 x Max Effort (time)
on parallets or the floor

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Workout of the Day

OPEN GYM only today 9-11am

For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups
Men: 35kg
Women: 25kg

If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.
Scale the muscle up to a jumping muscle or muscle up transition or 5-10 strict pull-ups (jumping pullups) + 5-10 strict dips (pushups)

Extra Training
Bench Press
5-5-5-5-5

Toes to bar
Max reps in 5 mins

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