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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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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)....
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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...
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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...
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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...
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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...
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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...
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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...
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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...
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