13 Jun Tues 14th June
Strength: Back Squats; warm up then, 4×3 across
WOD: 3 Rounds for time
10 Burpees
20 Pull-Ups
30 Thrusters, 45/30
Protected: WOD/Blog
12 Jun Mon 13th June
Strength: Split Jerk (off rack)
Build to a max weight
WOD: 15min AMRAP
55 Double-unders
15 C2B pull-ups
5 clean & jerk 70/50
09 Jun Fri 10th June
Notice: This Saturday we will be running the 8am class only. We have opened up influx to allow more members to attend.
Strength: One legged Deadlift, with kettle bells
5×10 ( 5 per leg)
WOD: “Diane”
21-15-9
Deadlifts 100/70
HSPU
08 Jun Thurs 9th June
Notices:
• Weigh in will be between 4-5pm at Kensington Stadium. If you have any questions, please message Jude on FB.
• There will only be the 8am class this Saturday morning. Influx has been opened up for more members to attend.
Strength: Squat clean 3×3 (not touch and go)
building to a max weight
WOD: For time
3 rounds
10 Power cleans 50/30
16 KB swings 24/16
20 HRPU
800m run
2 rounds
12 power cleans 50/30
20 wall balls
07 Jun Weds 8th June
EMOM x16
25/30 double unders
WOD: Chipper for time
40 KB swings 24/16kg
10 Burpees
40 Goblet squats
10 Burpees
40 KB snatches 20 per arm
10 Burpees
40 OH KB squats 20 per arm
06 Jun Tues 7th June
Notices: Biggest loser weigh in is this Thursday between 4pm to 5pm. Meet at kensington gym reception. If you have any questions, please message our FB page.
Strength: Over head squat 20mins
Build up to a heavy 3 then at 50% 6min EMOM of 5 OH squats
WOD: For time
9/7/5 60/40kg
Power snatch
C2B
Rest 1 min
9/7/5
OH lunge
HSPU
Rest 1 min
1km run
02 Jun Fri 3rd June
Strength: 5 rounds not for time 25mins
1 rope climb
5 Strict HSPU/ 3 Wall climbs
1 min weighted planks across box same weight
WOD: AMRAP 12min
5 Deadlifts 50/30kg
10 S2OH
15 Box jumps
01 Jun Thurs 2nd June
Congratulations Eliza, you are our lucky winner for PB of the month!! PB boards has been wiped, so we’re starting all over again. Get your PB up there team.
Strength: Bench press 25min
5x 10 bench press building & 5x 10 barbell bicep curls across
WOD: AMRAP x 20min
10 Pull ups
15 Press ups
20 Air squats
200m
31 May Weds 1st June
Strength: Clean 25mins to set 1 RM
WOD: For time
50*40*30*20*10
Front squat 45/25kg
S2OH
*200m
30 May Tues 31st May
Notices:
• Last day to get your name on the PB board before we draw a lucky winner. The lucky Wolf will be announced on our FB page on Weds 1st June.
• Those who are interested in joining up for the nutrition challenge, the weight in will be at the box tomorrow 31st May from 4:30-6pm. Bring $20 with you and hand it to Jude.
Strength: Snatch Warm up (12mins) then EMOM x12
2 Full snatch @ 70
WOD: For time
3 rounds
5 Power snatch 70/45kg or 70% of 1rm snatch
10 pull ups
Rest 2 mins
3 rounds
5 Thrusters 70/45kg
30 Bar hops
Rest 2 min
3 rounds
5 OH squats 70/45kg
10 Over bar burpees
