Friday 31st October

In pairs for time:
50 Wallballs (9/6kg)
30m Bear Crawl
50 Wallballs (9/6kg)
30m Burpee Broad Jumps
50 Wallballs (9/6kg)
30m Farmer’s Walk (32/24kg)

Thursday 30th October

EMOM 18 minutes:
ODD: 5 Power Snatches (40/30kg) + Max Toes to Bar
EVEN: 8 Floor Press (40/30kg)

Wednesday 29th October

Strict Press Max

Tuesday 28th October

7 rounds:
2 minutes on/2 minutes off:
1,2,3,…
Power Clean & Jerk (75/50kg)
Pull-ups
Burpee Double Bar Jumps

Monday 27th October

Max HB Back Squat

Saturday 25th October

20 minute AMRAP:
3 Thrusters (45/35kg)
6 Push Jerks (45/35kg)
9 Deadlifts (45/35kg)
12 Bar Burpees
100m sprint at 4, 8, 12 & 16 minute mark

Friday 24th October

EMOM 26 minutes:
ODD:  4 Power Cleans (60/40kg) + Max Double Unders
EVEN: 10 Abmat Sit-ups

Thursday 23rd October

For time:
Block Run
100 Slams (9/6kg)
80 Abmat Sit-ups
Block Run
60 HR Push-ups
6 Prowler Lengths (30/10kg)

Wednesday 22nd October

Strict Press
5 x 3

Tuesday 21st October

5 rounds:
3 minutes work/3minutes rest:
20 Double Unders
15 Power Snatches (40/30kg)
10 Box Jumps
5 Muscle-ups

Monday 20th October

HB Back Squat
5 x 3

Saturday 18th October

In teams of 3 for time:
30 Pull-ups
40 Wall Balls
2 Block Runs
40 Pull-ups
50 Wall Balls
1 km Row
50 Pull-ups
60 Wall balls
300 Double Unders

Friday 17th October

8 minute AMRAP:
2,4,6,8,10,…
Thrusters (50/35kg)
Burpee Bar Jumps
Abmat Sit-ups
Rest 3 minutes
8 minute AMRAP:
2,4,6,8,10,…
Power Cleans (70/45kg)
Burpee Bar Jumps
Abmat Sit-ups

Thursday 16th October

20 minute AMRAP:
5 Pull-ups
10 Burpee Box Jumps
15 Squats
200m Run

Wednesday 15th October

Strict Press
5 x 5

Tuesday 14th October

“Fight Gone Bad:
For total reps:
3 rounds 1 minute of each:
Wall Balls (9/6kg)
Sumo Deadlift High-Pulls (35/25kg)
Box Jumps
Push Press (35/25kg)
Row (calories)
Rest

Monday 13th October

HB Back Squat
5 x 5

Friday 10th October

For time:
1,2,3,4,5 Rope Climbs
2,4,6,8,10 Power Snatches (60/40kg)
200m Run
Rest 2 minutes
4 rounds:
10 Pull-ups
100m Row

Thursday 9th October

EMOM 30 minutes:
ODD: 3 Power Cleans
EVEN: 6 Bar Burpees

Wednesday 8th October

6 rounds for time:
10 Floor Press
400m Run
Rest 2 minutes

Tuesday 7th October

12 rounds:
1 minute on/off:
10 KB Swings (32/24kg)
10 Wallballs (9/6kg)
10 Toes to Bar

Saturday 4th October

ONE WOD ONLY
8am at Bowen Park Kingston (near the lake)

 

 Farewell Mikey

Mike has been part of the Coaching Team at 2600 for almost 4yrs and this saturday will be his last session at 2600. From Monday Mike starts with CF Canberra in Fyshwick.  From all the coaches we thank you for all your hard work and wish you all the best both professionally and in the competitive arena in the future.  Mike has grown into a amazing coach and athlete over the years and we cant wait to cheer you on at many regionals to come!!!

Friday 3rd October

20 minute AMRAP:
4 Deadlifts (70/40kg)
8 Ground to Overhead (70/40kg)
12 Toes to Bar
200m Run

Thursday 2nd October

For time:
21-15-9
Power Snatches (50/35kg)
Pull-ups
Burpee double Bar Jumps

Wednesday 1st October

Max WG Bench