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.