Wednesday 1st May 2019
LOW: 20 min to find a 1 rep max Clean and Jerk Finisher 35 Wallballs (9/6) 5 Power clean (80/55) 25 Wallballs 5 Power clean 15 Wallball 5 Power clean For time (6 min time cap) MASTERS LEAGUE: WOD 1 Fri 3rd May from 5:30pm
Tuesday 30th April 2019
HIGH TUES: Strength – 8 min to find a heavy 3 rep weighted push up WOD: 40 KB Swing (16/12) 40 box jumps (60/50) 40 push ups 400 m run 3 Rounds for time (24 min time cap)
Monday 29th May 2019
MED MON: 29 min EMOM Mins 1 – 9: Push press x 3 reps (building) Min 10: rest/transition Mins 11 – 19: 2 rope climbs or 1 legless Min 20: rest/transition Mins 21 – 29: 7 Toes to Bar + 25 Double Unders Happy Birthday Coach Jake and Sandy for yesterday!!
Friday 26th April 2019
LOW FRI: Strength – Tempo Deadlift (15 min) 5 sets of 6 reset reps with 3 sec lower working @ 65- 70 % of 1 RM WOD: 3 sets (15 min) 100m Front rack KB carry AHAP 30 sec side plank (each side) 20 single leg glute bridge (each side) 100m Farmers carry AHAP (can build in…
ANZAC DAY – Thursday 25th April 2019
“Bull” Two rounds for time of: 200 Double Unders 50 Overhead Squats (60/40) 50 Pull Ups Run 1600m or Mini Bull 100 DU 25 Ohead squat 25 Pullups 800m run 2 rounds for time
Wednesday 24th April 2019
MED WEDS: WOD PREP – Work through all movements and find suitable weights/progressions 25 min EMOM (5 sets) Bench Press 10-8-6-4-2 (building in weight) 6 – 8 elevated ring rows 8 – 10 Dual Db strict shoulder press 18/16 cal row rest TOMORROW – ANZAC DAY – 9:15am ONLY HERO WOD “BULL”
Tuesday 23rd April 2019
LOW: Wod prep Warm up barbell complex to 5 – 10 kg above WOD weight for 4 Deadlift; 3 Squat clean; 2 Thrusters; as well as Strict HSPU WOD: a) Every 2 min for 5 sets complete 9 Deadlift (60/40) 5 Squat cleans 3 Thruster then rest remainder of 2 mins b) Strict HSPU Every 20 secs…
Monday 22nd April 2019
PARTNER WOD: 60 Clean (60/40) 80 KB Swings (24/16) 100 Sit Ups 120 Wall Balls 30 min AMRAP HAPPY BIRTHDAY ALICIA and KYLA!!
Saturday 20th April 2019
8am + CLASS INDIVIDUAL 3 x 10 min AMRAP Row 1000m in remaining time find 3RM Snatch REST 2 mins Run 1000m in remaining time complete 8 rounds of 8 burpees and 8 Toes to Bar REST 2 mins Bike 2.5/2.2 km in remaining time ascending ladder of Kettlebell Swings (24/16) and Box Jump Overs…
Good Friday 19th April 2019
Have a Blessed Easter, love each other, rest, reflect and remember the reason for the holiday… and enjoy some well earned treats!! God Bless love from FNCF Sat 20th – Normal Classes – 8am and 9:15am Mon 22nd – 9:15 am ONLY Thurs 25th (ANZAC Day) 9:15 am ONLY