January 2015

[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=1477 w=210 h=220 float=right]Taz got under 117.5kg for the Clean yesterday. Oly lifting going great, just needs another 10kg on his front squat to be able to stand it up! Strength: […]

Gymnastics: Handstands Ring holds L sit W.O.D. Clean & jerk 1 rep every 30 Seconds 12 minutes

Strength: Front squat 4 x 3 rep W.O.D. ‘Partner workout’ 60 Slam ball Run 400 60 Wall ball Run 400 60 Burpee 20 minutes, as many rounds as possible

[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=1476 w=210 h=220 float=right]Mitch got her first official Toe to Bar yesterday!! Next goal is a bodyweight pull up. Strength: Snatch 4 x 2 rep W.O.D. Row 750 50 Shoulder to

[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=1475 w=210 h=220 float=right]PB Overhead squat for Ray, 100kg.  We had about 10 members with PB overhead squats, big day! Strength: Overhead squat 3, 2, 1, 1 W.O.D. 8 Power clean

[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=1474 w=210 h=220 float=right] Weighted push up 4 x 3 rep W.O.D. 5 Man maker (20/15) Run 200 6 rounds

Strength: Shoulder press 3 x 3 rep Push press 3 x 2 rep W.O.D. 20 Handstand push up 20 Power snatch (50/35) 20 Kettlebell swing (32/24) 2 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=1472 w=210 h=220 float=right] Strength: Deadlift 4 x 5 rep W.O.D. 10 Front squat (60/40) 15 Pull up 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=1473 w=210 h=220 float=right]Gymnastics: Planche progressions Ring holds Handstands W.O.D. ‘Partner workout’ 40 Wall ball 40 Kettlebell swing (32/24) Run 200* 20 minutes, as many rounds as possible *Each partner sprints

Strength: Clean & Jerk 4 x 3 rep W.O.D Row 800 60m Overhead plate lunge (20/15) Run 400