0407 115 073 [email protected]

WOD'S

Thursday, 26th April 2018

Thursday, 26th April 2018

In pairs, complete as many rounds as possible in 30 minutes of:
10/8 Calories, Row/Bike/Ski
10 Power Cleans / 10 Push Jerks, 60/40
*You go I go, alternate between power cleans and push jerks every round

The Dux Virus
3 Rounds of:
10 Seconds, Single Leg Sorensen Hold
20 Seconds, Chin Over Bar Hold
30 Seconds, Handstand Hold (Advanced Freestanding)
60 Seconds, Plank Hold

Wednesday, 25th April 2018

Wednesday, 25th April 2018

The Dux Box is closed today due to ANZAC day. Meet HERE at 6:50 am for a 7am start

5km Hike Up Mt Cootha
*If you have a vest or body armor, wear it.

“They shall grow not old, as we that are left grow old;
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning
We will remember them.”

Tuesday, 24th April 2018

Tuesday, 24th April 2018

Complete as many rounds as possible in 45 minutes of:
Run 400m
3 Rope Climbs, 15′
Run 400m
15 Clapping Push-ups

The Dux Virus
21-15-9 Reps for time:
Toes-to-bar
GHD Sit-ups

Monday, 23rd April 2018

Monday, 23rd April 2018

A) Back Squat
2-2-2-2-2-2
*All at 80% of 1RM

B) Hang Power Snatch
5-5-5
*Slightly heavier than a fortnight ago

The Dux Virus
50-40-30-20-10 Reps for time:
Ski Erg (Calories)
Assault Bike (Calories)
Rower (Calories)

Sunday, 22nd April 2018

Sunday, 22nd April 2018

Big things can come from small beginnings…

Today is 4 years to the day since we have been open for fitness. Thank you to every single athlete who has been apart of our Dux community. Some people have been with us since the very beginning, and some have been with us for a short stint. Either or, you are all respected and we are thankful every single day for your continued awesomeness.
– Gregg

Rest Day

Saturday, 21st April 2018

Saturday, 21st April 2018

Only 1 session today at “Milton Dog Park” 7am. No sessions at the Dux Box today.

Complete the following for time:
10 Laps around the Netball Court
30 Deadball Cleans, 45/30
50m Handstand Walk
70 Alternating Jumping Lunges
90 Fat Rope Skips

*Break up the sequence and order however you prefer.

The Dux Virus
Nothing More

Friday, 20th April 2018

Friday, 20th April 2018

A) Back Squat
5-5-5-5-5-5
*All at 80% of 1RM

B) Bench Press
8-8-8
*Slightly heavier than a fortnight ago

C) 100 Banded Tricep Pushdowns

The Dux Virus
(As an alternative to back squats & bench)
Complete as many rounds as possible in 25 minutes of:
20/17 Calories, Row
20 Push-ups
20/17 Calories, Ski
30 Abmat Sit-ups
20/17 Calories, Bike
40 Air Squats

Thursday, 19th April 2018

Thursday, 19th April 2018

A) For time:
150 Burpees
*Compare to Friday, 25th August 2017

B) Dux Zen

The Dux Virus
Nothing More

Wednesday, 18th April 2018

Wednesday, 18th April 2018

A) Back Squat
2-2-2-2-2-2
*All at 80% 1RM

B) For time:
500m Ski Erg
—then—
3 Rounds of:
21 Wallball Shots, 9/6
15 Ring Dips
9 Deadlifts, 100/70

The Dux Virus
A) 10 Minutes Practice Ring Handstand Push-ups

B) 4 Rounds:
30-Seconds Hollow Hold
5 V-ups
10 Hollow Rocks
*Rest 1-minute between rounds

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