April - 2023

Apr 30, 20231 min read

Sunday 07.05.23

Hoodie Order Fitness: 30 min OTM: 30 work / 30 rest M1: BW Deficit (2') Reverse Lunge M2: Body Saw on Foam Roller M3: Russian KB Swing...

54 views0 comments

Kat

Apr 30, 20231 min read

Saturday 06.05.23

Hoodie Order Fitness: In Pairs: 25 min AMRAP: Buy in: 2000m Run (10 x 200m alternating) Then AMRAP: 3 Wall Walks 5/3 Strict Pull Ups 10...

97 views0 comments

Kat

Apr 30, 20231 min read

Friday 05.05.23

Hoodie Order Fitness: A. 3 sets OT2M: 30-sec supine Chest to Ring Hold B. 2 x 10 min AMRAPs: No rest between each Buy in: 1000/900m Row...

170 views0 comments

Kat

Apr 30, 20231 min read

Thursday 04.05.23

Hoodie Order We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and...

107 views0 comments

Kat

Apr 30, 20231 min read

Wednesday 03.05.23

Hoodie Order Fitness: A. In 15 minutes, establish a 1RM Hang Power Clean. Then 1 set to back off and hit a 3RM. B. 5 min AMRAP 15 Front...

156 views0 comments

Kat

Apr 30, 20231 min read

Tuesday 02.05.23

Hoodie Order Fitness: A. 30 Strict Pull Ups for time. *No drop from the top; must be controlled down. Compare to 4/4/22 B. 4 Rounds for...

136 views0 comments

Kat

Apr 30, 20231 min read

Monday 01.05.23

Hoodie Order Fitness: A. 15 minutes to find a 5RM Tempo Front Squat @ 32X1 *Aim to go heavier than the 3/4/22 B. 15 min AMRAP: 200m Run...

162 views0 comments

Kat

Apr 25, 20231 min read

Sunday 30.04.23

Fitness: A. 3 sets: A1. 3 Dragon Fly Negatives (5 sec) - 1 min rest - A2. 10 Weighted Sit Ups - 1 min rest - A3. Max V Ups in 20 seconds...

57 views0 comments

Kat

Apr 25, 20231 min read

Saturday 29.04.23

Fitness: In Pairs: 5 Rounds: (each) In 3 minutes 15 Box Jump Overs (24/20") 12 Front Squats (42.5/30kg) Max Cal Ski in the remaining time...

113 views0 comments

Kat

Apr 25, 20231 min read

Friday 28.04.23

Fitness: A. 2 sets: (15 min cap) 6 Single DB Supported Row (for load) - 1 min rest - 5-10 Strict Tempo Pull Ups (2010) - 1 min rest - 4...

123 views0 comments

Kat

Apr 25, 20231 min read

Thursday 27.04.23

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

106 views0 comments

Kat

Apr 25, 20232 min read

Wednesday 26.04.23

Fitness: A. Alt OT90 for 4 rounds (4 seats of each movement) A1. 4 2" Deficit Hanging DB Reverse Lunges (each leg) A2. 8 Horizontal...

102 views0 comments

Kat

Apr 25, 20231 min read

Tuesday 25.04.23

*8am class today and Open Gym from 9 to 10am. Fitness: Movement Quality: Single Arm Bear to Bridge Complex: 5 sets of 5 (per side)....

10 views0 comments

Kat

Apr 25, 20231 min read

Monday 24.04.23

*Tomorrow for ANZAC Day will be an 8 am class then 9 am Open Gym for 1 hour. Fitness: A. Tempo Front Squat @ 21X1: 15 minutes to build...

8 views0 comments

Kat

Apr 25, 20231 min read

Sunday 23.04.23

*On ANZAC Day we will have a 8am WOD and then Open Gym at 9am. Fitness: A. 2 Rounds for quality: Bottom of Squat thoracic rotations x...

3 views0 comments

Kat

Apr 25, 20231 min read

Saturday 22.04.23

*On ANZAC Day we will have a 8am WOD and then Open Gym at 9am. Fitness: In Pairs: 12 Rounds for time: One partner completes a full round...

8 views0 comments

Kat

Apr 25, 20231 min read

Friday 21.04.23

*On ANZAC Day we will have a 8am WOD and then Open Gym at 9am. Fitness: A. 3 sets 10 Landmine Rope T-Bar Row - 30-sec rest - 12 Strict...

5 views0 comments

Kat

Apr 25, 20231 min read

Thursday 20.04.23

We follow a gymnastics cycle on Thursdays to get regular progression and skill work in. You can see how we progress and what's coming up...

6 views0 comments

Kat

Apr 25, 20232 min read

Wednesday 19.04.23

Fitness: A. 6 sets: (OT2M) 6 Front Rack Reverse Lunges (each side) *Complete all on one side before changing. *After each set, complete...

5 views0 comments

Kat

Apr 25, 20231 min read

Tuesday 18.04.23

Please check the timetable for changes to the schedule. Fitness: A. 5 Rounds alt OTM (10 mins) Odd: Partner Assisted (if needed) Bridge...

5 views0 comments