October - 2019

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Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

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Friday the 1st of November

Strength : 12 mins 1 Sled 1 Carry 3 Deadlift 5 Ring dips or 10 Box dips + 10 sec ring support 5 Strict Chins 8/5 Cals ski erg Conditioning : Open workout 20.4

Thursday the 31st of October

Strength : Every 90 sec for 15 mins ( 10 sets) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk Conditioning : For Time 50/42 Cals Rower/Bike erg 40 Swings Overhead 24/16kg 30 Box Jump overs 20 Front Rack Lunges 50/35kg 10 Muscle ups/ Chest to Bar /Pull up

Wednesday the 30th of October

Strength : Every 3 mins for 15 5 Bench Press 10 KB Step ups on 20" box Conditioning : Every 2:30 mins 15 mins 10 Thruster 50/35kg 10 Burpees over Bar * you should be able to do Thrusters unbroken so scale weight if needed

Tuesday the 29th of October

Strength: Push Press Every 2 mins for 10 mins 3 Strict Press 3 Push Press @65% of 1rm of Push Press Wod : 12 min Amrap 100 Double Unders 50 Wall Balls 40 Slam Balls 30 T2B 20 Dumbbell Snatches

Friday the 25th of October

Open Workout 20.3 Depending on what the workout is we'll work in a warm up and strength session towards the open workout

Thursday the 24th of October

Strength : Bench Press 7 X 3 * building to to a heavy treble Conditioning : EMOTM X 20 1st 15 Swings Overhead 24/16kg 2nd 15/12 Cals on Bike erg 3rd 10 C2B 4th 30 Sec dynamic plank with wall ball

Wednesday the 23rd of October

Strength : Deadlift Every 2:30 4X 4 @60-65% 4 X 3 @70-80% * super set with a 5 Strict Chins first set and 5 Strict pulls for next set. Conditioning : Every 2 mins for 10 mins 5 Thruster 50/35kg + 5 Hang Power Cleans 50/35kg Core : 5 rds not for time 10 Plate sit ups 20 Russian Twist with plate 15 secs Hollow hold or scale to Hollow tuck

Tuesday the 22nd of October

Strength: Push Press 3x15 @50% Emom x 5 3-5 Strict Handstand Push Ups or 7-10 Hand Relase Push ups/Push Ups/box push ups. Focus on good technique Wod : 12 min Amrap Partner Up (1 working 1 resting) 20 Burpee Box Jumps 30 Dumbbell Snatches 40 Cals

Monday the 21st of October

Strength : Front Squat Every 2:30 for 6 sets 4 reps * start at 60% and increase load each set. Conditioning : For Time 5rds Run 200m 10 OHS 40/25kg ( use plate as lunge if necessary) 15/10 Push ups * Time cap 15 mins

Friday the 18th of October

Open Workout 20.2 Let's see what Dave Castro has in store for us this week. Regardless if you're signed up or not this will be the wod for tomorrow. If signed up you'll be judged for the workout. Other than that it will be normal with some strength work and the wod to follow. If you're hanging around with nothing to do tomorrow evening come on in and cheer people on, always creates a good buzz in the gym for the open

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