Saturday WOD

Squat 10x2 @ 65% of 1 RM (60 sec rest)
*move the bar as fast as possible

4 rounds for time:
Max Rep Bench Press Body Weight
Max Rep Pull Ups
200m Run

Thursday WOD

Tabata Diane

Tabata Deadlift / Hand Stand Push Ups

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Rest 1 minute

For 20 seconds do as many reps of hand stand push ups as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 100kg

Professional - 140kg

Tuesday WOD

Rack Jerks 1, 1, 1, 1, 1, 1

For time:
Sprint 200 Meters
50 Knees to Elbows
Sprint 200 Meters
40 Knees to Elbows
Sprint 200 Meters
30 Knees to Elbows
Sprint 200 Meters
20 Knees to Elbows
Sprint 200 Meters
10 Knees to Elbows
Post times

Who would you rather train like .....

Saturday WOD

Barbell Weighted Step Ups 12, 12, 12, 12, 12 (6 each leg)
*Bar on back in squat position

Choose ONE of the Following Sports for max distance
Swim: 8min
Bike: 30min
Run: 20min
C2: 10min

Thursday WOD

Power Clean 5x3
Hand Stand Holds 3 x max time (2 min rest)

Choose One of the Following Sports:
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 800m + 1600m+ 3200m)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 700m)



Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Tuesday WOD

Squat 5x5
Bench Press 10x2 @ 65% of 1 RM (30 secs rest)

As many rounds as possible in 15 minutes of:
5 Hang Power Cleans 135 lbs
7 Body Rows
9 Box Jump 20"

Post total rounds

Team NO O2 kicking ass as they always do !! Guys your dedication to the cause is always inspiring. Also a shout out to Mike Shaw (the pretty one 3rd from the left) turning 26 today. Happy birthday brother

Saturday WOD

Power Snatch 8x2

Complete 3 rounds:

Complete the cycle 5 times with 60kg of:
Power Clean
Thruster
Back Squat
Rack Jerk

Sprint 200m shuttle
*200 shuttle is done with (4) 50m sprints.

Rest 2 minutes between rounds

Thursday WOD

Squat 5x1 @ 95% of 1 RM
Press 5x5

For time:
20 Dumbbell Hang Cleans 20kg
Sprint 100 meters
15 Dumbbell Hang Cleans 20kg
Sprint 100 meters
10 Dumbbell Hang Cleans 20kg
Sprint 100 meters
5 Dumbbell Hang Cleans 20kg
Sprint 100 meters

Post times

Tuesday WOD

Weighted Pull Ups 3, 3, 3, 3, 3, 3

5 Rounds

20 m Bear Crawl - Crawl 10 m turn and crawl back 10 m
5 Deadlifts 140kg
10 Burpees

Post times

Saturday WOD

Front Squat 3, 3, 3, 3, 3, 3

As many rounds as possible in 15 minutes:

10 Body Rows
10 Push Ups

Post total rounds completed.

Thursday WOD

Five rounds for total reps of:

60kg Thrusters, 15 seconds
Rest 45 Seconds
20kg Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Post total reps

Tuesday WOD

Hand Stand Holds 5 x max time (3 min rest)

For time:

15 Clean & Jerks 155 lbs
Sprint 1 Full Gasser
10 Clean & Jerks 155 lbs
Sprint 1/2 Gasser
5 Clean & Jerks 155 lbs
Sprint 1/4 Gasser Post times

The humble push up

Saturday WOD

Squat 5x5 @ 90% of 5 RM

21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups

Post times

Mike & Viv working the snatch

Thursday WOD

Power Snatch 8x2

10 rounds for time of:

3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups

Post times

Viv crushes the farmers walk as part of our strongman Saturday's

Tuesday WOD

Squat 5x2 @ 90% of 1 RM
Press 8, 8, 8, 8

Perform 4 rounds of:
21 KB Swings 2 Pood
21 Knees to Elbows
21 Double Unders
Post times

Very nice O-Lift BLOG, when in doubt just think 'What Would Pisarenko Do?

Saturday WOD

Weighted Pull Up 3 x max rep @ 30% of Body Weight

Weighted Step Ups 4x8 (4 ea leg)

Complete 2 rounds for time:

Thrusters at 60kg for 1 minute
Rest 1 minute
Ball Slams for 1 minute 20kg
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

*Keep Score by Total Number of Reps Per Round

Post total score

Thursday WOD

Deadlift 5 RM
Ring Pull Ups 3 x max reps (3 mins rest)

For time:
12, 9, 6, 3
Power Clean 80kg
Ring Dips
Post times




400m Sandbag sprints....painfull

Tuesday WOD

Squat 5x5 (new PR)
Press 5x1 (heavy)

5 rounds for time:

12 right and left arm DB Power Snatch 20kg
12 Push Ups
Sprint 50 yards

Post times

Saturday WOD

Rack Jerks 1, 1, 1, 1, 1, 1







For time:

Sprint 200 Meters
50 Knees to Elbows
Sprint 200 Meters
40 Knees to Elbows
Sprint 200 Meters
30 Knees to Elbows
Sprint 200 Meters
20 Knees to Elbows
Sprint 200 Meters
10 Knees to Elbows

Thursday WOD

Barbell Weighted Step Ups 12, 12, 12, 12, 12 (6 each leg)
*Bar on back in squat position

As many rounds as possible in 15 minutes of:

5 Hang Power Cleans 60KG
7 Body Rows
9 Box Jump 20"

Post total rounds

Viv working his grips

Tuesday WOD

Power Clean 5x3
Hand Stand Holds 3 x max time (2 min rest)

Complete for time:

21, 15, 9 reps

Push Press 60kg
Ring Dips
Burpee
Calorie Row

Post times

Pac Pacs Day 1 waiting in the hotel lobby

Saturday WOD

Squat 5x5
Bench Press 10x2 @ 65% of 1 RM (30 secs rest)

5 rounds for time

Sprint 100 yards
6 right arm Dumbell power snatch 30kg
6 left arm Dumbell power snatch 30kg
12 pull ups

Post times

Mike 'I can dig faster than you' Robinson pushed through heavy Zercher carries for distance

Thursday WOD

Complete 3 rounds:

Complete the cycle 5 times with 60kg (sub is 40kg)
Power Clean
Thruster
Back Squat
Rack Jerk

Sprint 300 m shuttle
*300 shuttle is done with six (6) 50 m sprints.

Complete barbell complex 5 times through then run the sprints, this is one round !

Rest 2 minutes between rounds.

Post total rounds

Tuesday WOD

Power Snatch 8x2

As many rounds as possible in 15 minutes:

3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

Post rounds complete

Mike Robinson putting in the hard yards needed for a bullet proof torso !

Saturday WOD

Squat 5x1 @ 95% of 1 RM
Press 5x5

For time:
20 Dumbbell Hang Cleans 20kg x 2
Sprint 100 meters
15 Dumbbell Hang Cleans 20kg x 2
Sprint 100 meters
10 Dumbbell Hang Cleans 20kg x 2
Sprint 100 meters
5 Dumbbell Hang Cleans 20kg x 2
Sprint 100 meters

Post times

The play ground

Thursday WOD

Weighted Pull Ups 3, 3, 3, 3, 3, 3

5 Rounds

20 mBear Crawl - Crawl 10 m turn and crawl back 10 m
5 Deadlifts 140kg (sub to 80,100 or 120 depending on level)
10 Burpees

Post times

Wrestling in the Finals at the Pan Pacific BJJ Championships last week in Melbourne

Tuesday WOD

Front Squat 3, 3, 3, 3, 3, 3
Bent Rows 8, 8, 8, 8

As many rounds as possible in 15 minutes:
10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.
*Definition of Supine - The supine position is a position of the body; lying down with the face up.
*To perform Sup Ring PUs, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
*True Push Ups are done with both hands and feet balancing on parallets, make sure you get your chest below parallel.

The baddest Wrestlers on the planet !

Weeks Work Outs

I will be away all week in Melbourne for the Pan Pacs. Here is this weeks WOD's

Tuesday
Squat 5x2 @ 90% of 1 RM
Press 8, 8, 8, 8

Perform for time:
12, 9, 6, 3
Power Clean 185 lbs
Ring Dips

Post times

Thursday

Hand Stand Holds 5 x max time (3 min rest)

Power Snatch 3, 3, 3, 3, 3, 3

For Time

21, 15, 9 reps of:

Bench Press @ Body Weight

Pull Ups

Post times

Saturday

Squat 5x5 @ 90% of 5 RM

For time

15 Clean & Jerks 60kg
Sprint 200m
10 Clean & Jerks 60kg
Sprint 100m
5 Clean & Jerks 60kg
Sprint 50m

Post times

Saturday WOD

Weighted Step Ups 4x8 (4 ea leg)

Weighted Pull Up 3 x max rep @ 30% of Body Weight

As many rounds as possible in 15 minutes:

5 Reps Locked Overhead (anyway possibile) 80kg
10 Push Ups
15 Swings 24kg

Post total rounds completed

Thursday WOD

Deadlift 5 RM
Pull Ups 3 x max reps (3 mins rest)

For Time
12, 9, 6, 3
Power Clean 80kg
Ring Dips

Post times

Pete hitting some heavy swings

Tuesday WOD

Squat 5x5 (new PR)
Press 5x1 (heavy)

5 rounds for time:

12 right arm KB/DB Power Snatch 24kg
12 left arm KB/DB Power Snatch 24kg
12 Push Ups
Sprint 50 yards

Post times

Mike Robinson on the FATBAR clean and jerks

Saturday WOD

Deload Week

Deadlift
Front Squat

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
60% x 5 reps
65% x 5 reps
70% x 5 reps

3 Rounds
Swim 200m
Tread water 6 min

Thursday WOD

Deload Week

Military Press 60% x 5 reps, 65% x 5 reps, 70% x 5 reps
Good Morning 5 x 5 execute perfect form over heavy weight !

Complete 4 rounds for time of:

200m Sprint
5 Hang Power Cleans 80kg

*Rest 1 minute between rounds.

Tuesday WOD

DELOAD WEEK

Bench Press
Box Squat
Power Clean

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
60% x 5 reps
65% x 5 reps
70% x 5 reps

10 rounds of:

50 m sprints

*The focus is to run at maximal speed for all 10 sprints
*Rest 30 seconds between sprints

Saturday WOD

Front Squat
Deadlift

New PR

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

10:5x20

10 seconds on, 5 seconds off for 20 rounds. These are all out efforts! Incline and terrain are your choic

Thursday WOD

Power Clean
Military Press

Work Up T A New 1RM

Complete 5 rounds for time:

5 Deadlifts 120kg
10 Burpees

Tuesday WOD

Bench Press
Box Squat

Work Up To A New 1 RM

2 Rounds For Time
200m Sandbag Carry 1/2 Body Weight
50 Pushups
50 Pullups
50 Squats



Huge props to Viv Lawler, added 10kg to his Deadlift in the last 4 weeks. You can see him here with 190kg !! He weights in at a fat 69kg on a cheat day ! Hard work pays off

Saturday WOD

Front Squat
Deadlift

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
85% x 3 reps
95% x 1+ reps

3 rounds for time:

200m run
Max Rep Pull Ups

Post times and total pull ups

Vivian crushes 180kg on the deadlift last month lets see what he gets this month

Thursday WOD

Military Press

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
85% x 3 reps
95% x 1+ reps

Pullups 3 x max 3 min rest between sets
Handstand against wall x3 for max time

6 rounds for time:

12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
Sprint 200 meters

*barbell walking lunge is done by placing a bar on your back and lunging out until your barely knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

Post times and load

Tuesday WOD

Bench Press
Box Squat
Power Clean

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
85% x 3 reps
95% x 1+ reps

As many rounds as possible in 12 minutes:

5 Reps Locked Overhead (anyway possibile) 80kg
7 Push Ups
9 Pullups

HUGE PROPS TO MIKE SHAW. ON SATURDAY HE PEAKED AT 200KG ON THE DEALIFT. A MEAN FEAT FOR ANY ATHLETE. LESS THAN 12 MONTHS AGO HE MAXED OUT AT 120 ODD. WELL DONE MATE.

BETTER - FASTER - STRONGER

Video Highlight

I love a bit of communism

Saturday WOD

Front Squat
Deadlift

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
80% x 3 reps
85% x 3 reps
90% x 3+ reps

As many rounds in 10 mins:

Sprint 100m
Max rep push ups

Thursday WOD

Military Press

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
80% x 3 reps
85% x 3 reps
90% x 3+ reps

As many rounds as possible in 15 minutes:

1 Round is equal to:
3 Power Cleans 80kg
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats

Tuesday WOD

Bench Press
Box Squat
Power Clean

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
80% x 3 reps
85% x 3 reps
90% x 3+ reps

As many rounds in 10 mins:

Sprint 100m
Max rep push ups

Post total push ups

Saturday WOD

Front Squat
Deadlift

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
80% x 5 reps
85% x 5+ reps

For Time
Sand Bag Carry 1/2 body weight for 1km

Thursday WOD

Military Press

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
80% x 5 reps
85% x 5+ reps


Tabata Deadlift / Hand Stand Push Ups

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Rest 1 minute

For 20 seconds do as many reps of hand stand push ups as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 100KG

Professional - 140KG

Post total reps of deadlift + handstand push ups

Tuesday WOD

Week 1 new cycle

Bench Press
Box Squat
Power Clean




Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
80% x 5 reps
85% x 5+ reps

Row
3 x 1500m... Deviate no more then 20 seconds from fastest 1500m.
Recover 4 min between efforts.

Saturday WOD

Week 4 - Last Test

Bench 1RM
Deadlift 1RM

Swim
6x100m max efforts

Rest 2 min between sets

Thursday WOD

Week 4 - Testing

Press new 1RM
L-Sit 1 min

10min on the clock for max rounds possible
5x through the agility box (see picture)
pullups to failure

Use cones, dumbells, kids, rocks what ever you have to, to make up the box. From the start point perform a push up and sprint through the box back to the start and perform another push up to start lap 2. After five laps do a set of pullups till you fall off the bar.... then start round 2

Tuesday WOD

Week 4 - Testing

Dynamic Effort Standing Press 6x3 add 2.5kg from last week but move the bar FAST!
Squat new 1RM
Hang Power Clean new 1RM

3 x 400m run/jog with 1/2 body weight sandbag
Rest 2-3 min between rounds

Saturday WOD

Bench Press 5x5 up 2.5 from last week (2 min rest in between sets)

Barbell Step ups 1 each leg on the minute for 10 minutes up 2.5 from last week

(*Use a box tall enough so when your foot is on the box your hamstring is parallel to the floor.*Place the weight on your back in a squat position and stand up so both feet are on the box, then step down, start out with a manageable weight with good form)

Deadlift work up to a new 5RM !

Complete as many rounds possible in 10 minutes of:

Max Rep Pull Ups
Sprint 100 meters

Post total number of Pull Ups and rounds completed

Thursday WOD

Standing Press up to a heavy single (1rep)

Squat 5x5 -If you made all your reps last week increase the weight by 2.5kg

Deadlift 6x3 (start with 60% 5rm, move the bar as fast as possible 40 sec rest in between sets)

increase weight from last week by 5 kg

For Total Distance
Row 1 min on 1min off for 5 Rounds (10min)

Sorry for the late postings there was some it issues at home.

And if any one can build the tool in the picture I will pay good money for it

Tuesday WOD

Week 3 cycle

Dynamic Effort Standing Press 6x3 add 2.5kg from last week but move the bar FAST!

Squat up to a 90% 1Rm for 5 singles

Hang Power Clean 2 reps on the minute for 10 minutes (add 2.5kg from last week)

Choose ONE of the following sports
Swim, Bike, Run, C2 Row
Goal is to use maximum effort for 2 min interval.
120:60 x 6 or 2 min on 1 minute off x 6