Basefitness

Monday

Dumbbell daft
A)

6 min time cap
50 Devils clean and press for time

Rest 3 mins

B) 6min time cap
50 KB deadlift
25 box step overs with DB
50 KB deadlift
25 box step overs with DB

Rest 3 mins

C) 6 min time cap
50 DB snatch
500m row

Base Strength

Deadlift 5/3/1

A)
Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+
(based off 90% 1RM)
2 sec up/down
ADD 5KG to your 1rm

B)

4 sets of 8 RDL

Build in weight across each set

C)

3 sets of 10 Bent over DB row

Super set with 30 second side plank each side

Tuesday

Bignastics

A) 4 sets of 6-8 box dips

Into

B) EMOM 5 mins
Ring support hold/ box hold

C)

AMRAP 12 mins
2 wall balls
2TTB
add 2 reps each round

Base Conditioning

Row
EMOM x 12
15/12 kcals
Rest 4mins
Run
Every 2 mins x 6
300m Run

Wednesday

Do you even Cardio?

A)

1km ski
rest 2 min
1km ski

B)

10 min AMRAP
30/24 kcal row
rest 45 secs

C)

10 rounds Run
Run 75m, jog 125m

Base Strength

A) Bench press

Set 1 40% x 5 reps
Set 2 50% x 5 reps
Set 3 60% x 5 reps
(based off 90% 1RM)
2 sec up/down

B)

3 sets of 5 Close grip bench press

Build in weight across each set

C)

3 sets of 10 DB pull overs

superset with

3 sets of 10 Hammer curls (10 each arm)

Thursday

A)

Build to heavy
1 power snatch (with pause at knee)
1 hang snatch ( 2 sec hold in hang)

B)

For Time
50 power snatch (35/25)
50 OTB burpees
50 power cleans (35/25)
50 OTB burpees

Friday

Heavy Day

A) 4 sets of 10 split leg lunges (bar on back)
add weight to last week

B) 3 sets of 8-10 single leg step ups/squats
add 2 reps on from last week

C) 4 sets max farmers carries

6pm WOD will be Team WOD

Saturday

A)

Build to heavy 6RM push press

B)

“Jack”
Complete as many rounds as possible in 20 minutes of:
50kg / 30kg Push press, 10 reps
10 KB Swings, 24kg / 16kg
10 Box jumps, 24 /20 inch box

Sunday

Base Conditioning

Base Strength – Upper body

It’s a hot one this week so please make sure to stay hydrated and adjust workout intensity if and when needed.

Make sure to bring water with you to the gym however we do also have some for sale. Aim to take on 2 – 4 litres of water per day at regular intervals. It can help to set an alarm on your phone to keep you on track.

Enjoy that sunshine!!

Monday

Do you even Cardio?

A)

1 km row
Rest 1 min
1 km row

B)

10 min AMRAP
300m run
45 sec rest

C)

10 rounds ski
20 sec on 40 sec off

Base Strength

Deadlift

Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
(based off 90% 1RM)
2 sec up/down

B)
5 sets of 8 reps Bent over row

C)
3 sets of 5 to 10 ring hamstring curls
Superset with
3 sets of 10 Bulgarian split squats

Tuesday

Heavy day

A) 4 sets of 10 split leg lunges (bar on back)

B) 3 sets of 6-8 single leg step ups/squats

C)

2 length sandbag carry
into
Plank hold

Base Conditioning

Every 6 mins x 6 (alternate between)
800m run
1km/900m row

Wednesday

A)

4 sets of 2 power snatch
with 2 sec pause in the hang

B)

21-15-9
Power snatch
Burpees over the bar

Base Strength

Bench Press
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down

B) 3 sets of 8 single arm press

C) 3 sets of 12 Incline press

Thursday

Classic CrossFit

A) 5 sets of
2 push press + 2 push jerk

B) 10 down to 1
Front squats + push press

Friday

Bignastics

A) EMOM for 10 mins
Alt between ring support hold and bar hold (engaged)

B) 5 sets of 3 ring rows with a 5 sec hold at the top and bottom

C)

100 DB snatch for time
Every 10 reps, 20 hops over the DB

Saturday

Hero Weekends
“Helton”
Three rounds for time of:
Run 600 meters
2 x 22.5s/15s Dumbbell squat cleans, 30 reps
30 Burpees

Monday

Do you even EMOM?
8 Rounds
1 – 8/10/12 Bike
2 – 10/12/15 Wall Ball
3 – 8/12/16 Box Jump over
4 – 7/9/12/15 Ski
5 – Rest

Base Strength

A)

Deadlifts
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3+
(based off 90% 1RM)

2 sec up/down

B) Bent over rows

3 sets of 6 – 8 reps

C) Stiff leg deadlifts

3 sets of 8 – 10 reps

Tuesday

A) Back Squat

Build to a heavy 3 Rep max
At tempo 3 sec lower + 3 sec pause

B) 3 rounds of:
Bulgarian split squats 8 each side
2 sec down/up

C) Weighted planks

Base Conditioning

3 Rounds
3 min Max Kcal
2 min Max Ski
1 min Down Ups

Wednesday

Team takeover

0-8 minute

Complete 100 power cleans
EMOM 5 sync down ups
Rest 2 mins

10-18 minutes
Complete 100 STOH
EMOM 5 sync down ups
rest 2 mins

20-28 minutes
Complete 100 TTB
EMOM 5 sync down ups

Base Strength

A) Bench Press

Set 1 65% x 5 reps
Set 2 75% x 5 reps
Set 3 85% x 5+
(based off 90% 1RM)
2 sec up/down
ADD 5KG to your 1rm

B) Incline DB press

4 sets of 6 – 8 reps

C) DB squeeze press 8 – 12 reps

Superset with

Press ups – Max reps

Thursday

Bignastics

EMOM 4 mins
Strict pull ups
Rest 1 min
EMOM 6 mins
Kipping/butterfly pull ups

Max power output
3 Rounds
30/24 kcals Row
3 Rounds
20/15 kcals Row
Rest as needed between sets

Friday

A) 8 sets x 3 reps speed deadlifts
Start at 50%

B) 15 min AMRAP
20 DB box step overs
10 sandbag cleans
20 kcal run

Saturday

5 Rounds of:
3 mins on/off
15 thrusters
15 TTB
Max hang DB snatch remaining time

Sunday

Base Conditioning

Base Strength – Upper Body

Hi team,

A few quick reminders for what’s happening this week.
Change of Schedule – On Wednesday the gym will be closed from 8am until 6pm. The gym is being used for Ninja warrior auditions throughout the day. We still have classes on in the morning and evening and have increased class size to accommodate more people. Please check go team up for class availability and take note of changed class times in the evening. There will be no open gym available during the evening classes.

Kids in the gym – We know it’s the start of the school summer holidays and we hope you are able to get some time away for a little well-earned rest. One thing we would like to ask and remind parents is that children are not allowed in the gym unattended and shouldn’t be left in the reception area during WODs. We appreciate this isn’t the most convenient situation and apologies in advance for any inconvenience caused.

Monday

Bignastics

A) EMOM 8 mins
Jumping pull up scale
pull ups or CTB
add 1 rep from last week or go from PU to CTB

B) 6 Rounds
1 min AMRAP
ski kcals @ max 28 s/m
1 min AMRAP
Sandbag ground to chest
1 min rest

Base Strength

A)

Deadlift

Set 1 65% x 5
Set 2 75% x 5
Set 3 85% x 5+

2 sec up/down

B)
4 sets of 6 – 8 Bent over rows

C) 4 sets of 10 Single leg deadlift

D) 2 sets of 1 minute plank

Tuesday

Heavy Day
Back Squats

A) 5 sets x 5 reps Back squat – 3 sec lower + pause
Add 2.5-5kg from last week

B) 3 x 5 single leg plate/box jumps

C) 3 sets
20 Front rack lunges
20 Farmers lunges

Base Conditioning

5 rounds – Every 3 min alt between
400m run
500m row

Wednesday

Do you even EMOM?

30 min EMOM
1 – 8/10/12 TTB
2 – 6/8/10 burpee box jump overs
3 – 8/10/12 kcal run

Thursday

Team takeover
In pairs
25 min AMRAP
150 DU / 30 kcal ski
60 empty bar thrusters
40 DB step ups (22.5/15s)
10 wall climbs

Friday

A)

1 power clean (pause at hang and catch)
2 hang power clean (pause at hang and catch)
Focusing on the correct hang position.

B)

6 min AMRAP
15 power cleans
15 STOH

Rest 2 mins

4 min AMRAP
5 power cleans
5 STOH

Saturday

Dumbbell daft
Every 2 mins x 8 rounds

10 single arm power devils press
60 sec cap each round
Rest 2 mins
2 min on/off x 4
25 KB swings
Max kcal row remaining time

Sunday

Base Conditioning

Base Strength – Upper body