August 2013

Josh is 30 today and to celebrate, he’s chosen the workout for you all to enjoy this morning. It’s going to take a little longer than the one in the video above… Warm up: Partner push ups 10 to 1 and 1 to 10* will explain how that works in class. W.O.D. ‘Josh’s 30th special’ […]

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1171 w=210 h=220 float=right]Awesome deadlifts from Heather yesterday, 4 sets of 3 at 80kg. Strength: Overhead squat 4 x 5 rep W.O.D. Power snatch (42.5/30) Push press 10 to 1 reps

Strength: Deadlift 4 x 3 rep W.O.D. 100 Double under 50 Wall ball 25 Burpee 12 muscle up

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1170 w=210 h=220 float=right]47.5kg weighted pull up from Ray yesterday. Gymnastics: Planche Ring holds L sit W.O.D. Clean & Jerk 1 rep every 30 seconds 12 Minutes.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1169 w=210 h=220 float=right]Strength: Weighted pull up 4 x 3 rep W.O.D. Row 1000 then 8 Burpee box jump 12 Toe to bar 5 Rounds

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1168 w=210 h=220 float=right]Pete throwing a handstand down at Xuedou temple in China. Strength: Front squat 5 x 3 rep W.O.D. 8 Handstand push up 8 Kettlebell swing (32/24) 8 Push up

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1167 w=210 h=220 float=right]Easy 28kg Turkish get ups from Hine yesterday! Gymnastics: Handstands Planche Ring holds W.O.D. ‘Partner workout’ 30 Thruster* (40/25) 30 Sit up* Run 200 with 1 x med

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1166 w=210 h=220 float=right]Strength: Turkish get up 3, 2, 1, 1 rep W.O.D. Power clean (52.5/35) Overhead squat 21, 15, 9 

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1165 w=210 h=220 float=right]Strength: Bulgarian squat 4 x 5 rep W.O.D. Burpee Chest to bar pull up 10 to 1 reps

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1164 w=210 h=220 float=right]Nicks first full Handstand push up today. Gymnastics: Handstands Ring holds L sit W.O.D. Snatch 3 reps every minute, on the minute (Power snatch, hang snatch, full squat