Thursday WOD

Back Squat 3 x 80% 3 x 85% 3 + @90%
Bench Press 3 x 80% 3 x 85% 3 + @90%
Pullups 3 sets
Fat Bent Over Rows 3 set

For Time
Front Squat 5 Reps @ 75%
400m Sprint
2 min rest

Mikes hands after heavy Farmers Walks

Some Ideas For Goals

Tuesday WOD

Power Clean 3 x 80% 3 x 85% 3 + @90%
Press 3 x 80% 3 x 85% 3 + @90%
Dips 3 sets
Fat Bar Curls 3 sets

For Time
Swim 400m
Rest 2 min
Swim 400m

Saturday WOD

New Cycle add 5kg to all 1Rm and re-calculate

Front Squat 5 x 75% 5 x 80% 5 + @ 85%
Deadlift 5 x 75% 5 x 80% 5 + @ 85%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets for max reps


Mike and Viv Racing against the clock to see who wins athlete of the month !



On the minute:

Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.

*Complete Power Cleans at 65% of 1 RM
*Ball Slam use 20kg
*For every minute not completed (failure to complete the assigned reps within the min) perform 1 handstand push up.

THINK YOU CAN HANDLE YOUR SELF...... FIND OUT

Thursday WOD

Back Squat 5 x 75% 5 x 80% 5 + @ 85%
Bench Press 5 x 75% 5 x 80% 5 + @ 85%
Pullups 3 sets
Fat Bent Over Rows 3 sets

Sprint 100m on the minute every minute for 10 min

Tuesday WOD

New Cycle add 5kg to all 1Rm and re-calculate

Power Clean 5 x 75% 5 x 80% 5 + @ 85%
Press 5 x 75% 5 x 80% 5 + @ 85%
Dips 3 sets
Fat Bar Curls 3 sets




3 Rounds of
Grapple Gone Bad
1 min Stations / 2 min rest between rounds

Row
GHD Sit Ups
Prowler Push (2 plates)
Sandbag Shoulder 50kg
Rope Climb

Farewell Pete (Magnum P.I), good luck bro and we will talk to you soon.

Saturday WOD

Finish out the back off week today

Front Squat 3 Sets of 5 @70%
Deadlift 3 Sets of 5 @70%
Pullups and Dips 5 sets of 1 (heavy) 90% of last week
Fat Bar Press 3 sets 90% of last week

Mike Robinson came to me when he wanted to get serious about his BJJ. He started out with a nice 100kg back squat and 6 months later, left for police academy with a healthier 140 back squat. Good Luck Brother

Thursday WOD

Back Squat 3 Sets of 5 @70%
Bench Press 3 Sets of 5 @70%
Pullups 3 sets 90% of last week
Fat Bent Over Rows 3 sets 90% of last week

For Time Swim
400m
Rest 3 min
400m

Viv and Pete strongman-ing it up with back to back sets of farmer walk and sled push

Tuesday WOD

BACK OFF WEEK

Power Clean 3 Sets of 5 @70%
Press 3 Sets of 5 @70%
Dips 3 sets 90% of last week
Fat Bar Curls 3 sets 90% of last week

Row an easy 10 min



Killin the Farmers Walks

Saturday WOD

Front Squat 5 x 75% 3 x 85% 1+ x 95%
Deadlift 5 x 75% 3 x 85% 1+ x 95%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets

3 Rounds for time
farmers walk 50m (25 up and back) 120kg total
sled push 50m 2 plates on sled

Thursday WOD

Back Squat 5 x 75% 3 x 85% 1+ x 95%
Bench Press 5 x 75% 3 x 85% 1+ x 95%
Pullups 3 sets
Fat Bent Over Rows 3 sets

10 min for max rounds of 400m run max rep pullups


BULLSHIT

Tuesday WOD

Power Clean 5 x 75% 3 x 85% 1+ x 95%
Press 5 x 75% 3 x 85% 1+ x 95%
Dips 3 sets
Fat Bar Curls 3 sets

Row
10min Time Trial




Don't get choked again

Saturday WOD

Front Squat 3 x 80% 3 x 85% 3 + @90%
Deadlift 3 x 80% 3 x 85% 3 + @90%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets

Rob gets personal with a tire

Using 40kg Complete 4 rounds of:

Complete the cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Good Morning

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 1 min between rounds

Some nice bjj vids

warm up 1

warm up 2

warm up 3

Thursday WOD

Back Squat 3 x 80% 3 x 85% 3 + @90%
Bench Press 3 x 80% 3 x 85% 3 + @90%
Pullups 3 sets
Fat Bent Over Rows 3 sets

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

If you have been living under a rock for the last few months you have some catching up to do

Tuesday WOD

Power Clean 3x80% 3x85% 3+@90%
Press 3x80% 3x85% 3+@90%
Dips 3 sets
Fat Bar Curls 3 sets

5 Rounds For Time
Deadlift 14okg
21 Double Unders



Great Camarillo Demo

Check out the food this week ! Awesome

Saturday WOD

Front Squat 5x75% 5x80% 5+@85%
Deadlift 5x75% 5x80% 5+@85%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets

10min for max distance
1/2 Body weight sandbag carry

Get Skooled In Nutrition

Thursday WOD

Back Squat 5x75% 5x80% 5+@85%
Bench Press 5x75% 5x80% 5+@85%
Pullups 3 sets
Fat Bent Over Rows 3 sets

5 Rounds
Sprint 400m every 3 min

Include you run time in each 3 min, eg 1.10 min to run 400m rest 1.50min run again

Tuesday WOD

Power Clean 5x75% 5x80% 5+@85%
Press 5x75% 5x80% 5+@85%
Dips 3 sets
Fat Bar Curls 3 sets

10min AMRAP
3 Thrusters 60kg
6 Tyre Flips (use a big ass tyre)
9 Box Jumps on to the tyre

5+@85% = this means do your five reps minimum and if you can, bang a few more out, basically a rep max at said %

Exceptional Writing

Get your meat on !

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.