September 2014

[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=1418 w=210 h=220 float=right]Easy 122.5kg Jerk for Shaun. I’m sure he would have had 130kg if time hadn’t run out! Bulgarian squat 4 x 3 rep W.O.D. For a total time […]

[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=1417 w=210 h=220 float=right]Solid Overhead squats from Matt yesterday. Taking your time coming out of the bottom really helps with keeping stability when the weight gets heavy. Strength: Push press 3

[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=1416 w=210 h=220 float=right]Belgian flag worth of weight for Deadlifts on Friday from Victor. Strength: Overhead squat 4 x 3 rep W.O.D. Snatch EMOM 1 rep 20 Double under in remainder

Strength: Weighted push up 4 x 3 rep W.O.D. ‘Team/partner workout’ 100 Burpee Run 400 100 Kettlebell swing (32/24) Run 400 100 Box jump Run 400 100 Wall ball

[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=1415 w=210 h=220 float=right] Strength: Deadlift 4 x 3 rep W.O.D. ‘Jackie’ Row 1000 50 Thruster (20/15) 30 Pull up For time. Compare to: 11/04/2014

Strength: Weighted pull up 4 x 5 rep W.O.D. 1 Turkish get up (24/16) 3 Kettlebell snatch 10 rounds each arm 1 round is the standing up portion of TGU, 3 x snatches, then finishing downward part of TGU.

[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=1414 w=210 h=220 float=right] Strength: Bulgarian squat 4 x 5 rep W.O.D. 50 Wall ball 100 Double under 25 Power snatch (45/30) 50 Burpee

[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=1413 w=210 h=220 float=right] Strength: Shoulder press 3 x 3 rep Push press 3 x 2 rep W.O.D. Run 400 15 Kettle bell swing (32/24) 12 Handstand push up 3 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=1412 w=210 h=220 float=right] This week will include an extended warmup with gymnastic movements every day. Handstand progressions, Muscle-up progressions and holds. Gymnastics: 3 Skin the cat (that name?!?) Max L

[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=1411 w=210 h=220 float=right] Strength: Overhead squat 4 x 3 rep W.O.D. ‘Partner/team workout’ 60 Push press (45/30) 60 Kettle bell swing (24/16) 60 front squat 2 rounds* Every time reps