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.