WEDNESDAY

  Heavy Day For reps   10 min EMOM: 1. 30-50 Double Unders 2. 5-12 toes to bar   *Work within the numbers above but also try for a max set in one of the minutes.   It doesn’t matter which set you choose but at some point you need to push out a max…

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TUESDAY

  WOD   HEAVY DAY:   20 mins to find your 1RM front squat.   If you have no interest in a 1RM do a 4×10 instead for some volume.   You have prepared for this, you’ve got it. Take your time warming up your body today but once you get onto the barbell, don’t…

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MONDAY

  Skill   For efficiency   6 sets every 1:30   3 wall walks   Rx+- 5 wall walks Active- 2 wall walks Lifestyle- 2 wall walks   Wall walks for some volume and efficiency. Choose full standard or scaled. Engaged shoulders and core are a must. WOD   Each set for time: 4x500m Row…

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FRIDAY

  Strength   For Load   10 min EMOM 1 split jerk (from the rack) Increase as you go Starting around 60%     Start this 10 minute EMOM at a moderate weight as the goal is to increase each minute. Be patient, don’t do crazy jumps and move consistently. Every rep should look the…

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THURSDAY

  Strength   For Load   EMOM for 12 mins of: 1. 3-5 Good morning 30/20kg 2. 7 heavy goblet squats   Something a little different before our WOD today, aim to use a heavy KB or DB and keep your chest upright. We haven’t done weighted good mornings in a while so ease into…

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WEDNESDAY

    Heavy Day For load   A. Primer 5 min EMOM 1 hang power clean + 1 hang squat clean Start with an empty barbell, add weight each round   B. 20 mins to find you 1RM Clean, athlete’s choice.   C. 10 min EMOM 17/14 Machine Cals Rest on Min 4 and Min…

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Brett Forte Challenge 2024

Movement Standards for Save some for the Complex Movement Standards for Just get to the Cleans Movement Standards for All Synched Up Event Schedule: Arrival & Set-up: Time: 11:00 AM Instructions: Set up your quick shades in the carpark upon arrival. If you haven’t completed a waiver, please fill one out at this link. Briefing:…

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TUESDAY

    WOD   EMOM for 32 mins of:   1. 15 Shuttle Runs/150m Run 2. 10 double sgl DB box step overs 3. 1-7 Muscle Ups/Strict Pull Up 4. Max burpees   *On min 3 feel free to practice the complex for the BF Challenge.       Today’s WOD is a nice long…

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