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WOD: Tuesday 22/1/2019

Every 2 mins, for 20 mins (10 sets)
Power Clean x 2 reps

Start around 50% and build each set to today’s heavy double.

then:

For time:
1000m Row
30 Alternating Single-Arm DB Snatches (15/25kg)
20m Left Arm Overhead DB Walking Lunges (15/25kg)
20m Right Arm Overhead DB Walking Lunges (15/25kg)

Post weights and times to comments.

High Five.jpg

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WOD: Monday 21/1/2019

“Invictus Baseline Interval Test”

Every 5 mins, for 30 mins (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls (6/9 kg to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

Post times & total time to comments.

Group shot.jpg

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WOD: Saturday 19/1/2019

“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (45 kg for men, 30 kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Post Time to comments

Sat 19-1.jpg

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WOD: Friday 18/1/2019

Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

Then…

For time:
1000m Row
30 Power Cleans (42.5kg/60kg)
15 Bar Muscle-Ups

Post weights and times to comments

Fri 18-1.jpg

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2 Comments

WOD: Thursday 17/1/2019

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Reverse-Grip Strict Pull-Ups x 6-8 reps @ 2110
(add weight if you’re capable of maintaining tempo and rep range)

Station 2 – 60m Suitcase Carry + Waiter’s Carry

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms
at 30m)

Station 3 – Reverse-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Station 4 – Dumbell Strict Press x 15 reps @ 1011
(maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)

Then…

Against a 3-min running clock…
400m Run
Max Reps of Burpee Box Jump-Overs (20″/24″)
Rest 3 mins, and complete a total of 3 sets.
Note number of burpee box jump-overs achieved in each of the three sets.

Post weights and Reps to comments

Thu 17-1.jpg

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WOD: Wednesday 16/1/2019

Every 2 mins, for 16 minutes (8 sets):

Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

Then…

AMRAP 12 mins:
40 Double-Unders
20 Wall Balls (6kg/10kg)
10 Toes to Bar

Post weights, rounds and reps to comments

Wed 16-1.jpg

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WOD: Tuesday 15/1/2019

AMRAP 15 Mins:
500m Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 mins, and when the running clock reaches 20:00…
AMRAP 15 mins:
400m Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)

Post rounds, reps and weights to comments

Tue+15-1.jpg

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WOD: Monday 14/1/2019

Spend 15 Mins working on Split Jerk technique and build up to a heavy (not MAX) triple.

Then…

"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups

Post weights and times to comments

Mon+14-1.jpg

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WOD: Saturday 12/1/2019

Power Cleans:
5 - 5 - 5 - 5 - 5

then….

AMRAP 10 Mins:
10 Bar-Facing Burpees
15 Thrusters (30kg/42.5kg)
20 Toes to Bar

Post weights, rounds and reps to comments

sat+12-1.jpg

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WOD: Friday 11/1/2019

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 1 Min
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min

Then…

“Christine”
Three rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″/24″)

Post weights and times to comments

Fri 11-1.jpg

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4 Comments

WOD: Wednesday 9/1/2019

Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

Then…

For time:
40 Wall Balls (6/10 kg to 10′)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups

Post weights and times to comments

Wed 9-1.jpg

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1 Comment

WOD: Tuesday 8/1/2019

Push Press
5 - 5 - 5 - 5 - 5

Then…

4 Sets for Max Reps
1 Min Max Push Press (30kg/42.5kg)
1 Min Max Ball Slams (30lb/50lb) (13kg/22kg)
1 Min Rest

Post weights and rep to commenets

Tue+8-1.jpg

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1 Comment

WOD: Monday 7/1/2019

Every 2 mins, for 32 mins (4 sets):
Station 1 – 300/400m of Rowing
Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry (24kg/32kg)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs

Post weights to comments

mon 7-1.jpg

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WOD: Saturday 5/1/2019

Good luck to Nat & Elyse who are competing this weekend at the Warrnambool S.O.S competition!!

Alternate between the two following skills for 15 Mins:
- Rope Climb
- Ring Muscle Up/Ring Dip

then:

Two sets for max reps:
2 Mins of Assault Bike (or Rowing)
2 Mins of Dumbbell Push Press (15kg/25kg)
2 Mins of Rowing (or Assault Bike)
2 Mins of Ring Dips

Post reps completed to comments.

Nat & Elyse.jpg

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2 Comments

WOD: Friday 4/1/2019

Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

then:

8 min AMRAP of:
6 Deadlifts (70kg/100kg)
12 Box Jump-Overs (20″/24″)

Post weights and rounds completed to comments.

HNY.jpg


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3 Comments

WOD: Thursday 3/1/2019

Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%
Rest 2 mins between sets.

then:

Three rounds for time of:
Run 400m
8 Front Squats
(Barbell originates from the ground – no racks. Load is recommended to be between 75-80% of your 1-RM Front Squat.)

Post weights and times to comments.

Tutu.jpg


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