For those competing in Hobart today will be a rest day but be sure to come in and work on mobility and practice any of the movements that have been programmed. The workouts can be found HERE
For everyone else please be sure to get in and hit this workout hard as the box will be closed Friday arvo and Saturday morning due to the comp in Hobart…
Strength
Deadlift 5rm
Conditioning
50 calorie row
50 wall balls 9/7kg
50 sit ups
Weightlifting
Snatch 1rm
Clean and jerk 1rm
If you feel you need to do some huffy puffy for whatever reason do the following:
75 air squats
1.6km run
Note: This is to only be done if for some reason you really have to huff and puff but otherwise you'll benefit from working hard on the weightlifting movements.
This has nothing to do with anything other then DBZ is cool…. Well, if you train hard you could potentially become a super sayin? Lol.. (more…)
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Conditioning 12minute AMRAP of: Buy in- 50 KBS 32/24kg 10 burpee over the box jumps 24/20” 50 double unders
*one 3,2,1 go you’ll begin the workout on the KBS. Once you compete your reps you can then begin the AMRAP. The KBS will chew into your 12min so you have to get them done ASAP. |
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Attention: The box will be closed for the arvo classes on Friday and Saturday’s open gym time due to the comp in Hobart over the weekend. We have 12 athletes competing down there. Sorry for the inconvenience.
Strength Back squats 3×5 *Heavier then last time. For those who have finished with smolov you’ll front squat building up to a 5rm.
Conditioning 4 rounds for time of: 15 Overhead Squats 40/30kg 15 pull ups *Every time you break on the OHS do 5 burpees. A break is when the bar is racked or hits the floor. You can stand with it overhead for as long as needed. |
Open box 10am
Come in and do a catch up WOD on something you have missed this week
For those athletes who are testing your 1rm squats, good luck, make sure you are fuled properly the night before and you get good sleep.
Conditioning
Part A
Death by Power clean and jerk 60/40kg
*For this WOD you will do 1 power clean and jerk the first minute, 2 the second minute, 3 the third minute etc.
Score is last completed minute plus the extra reps done in the minute you missed.
Rest 1minute
Part B
50 burpees
Score is total time