August 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=1610 w=210 h=220 float=right]Jerk blocks being put to good use for overhead squats yesterday. Lots of PB’s again. Strength: Overhead squat 3, 2, 1, 1 W.O.D. Burpee pull up Barbell shoulder […]

[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=1609 w=210 h=220 float=right]So many Deadlift PB’s today! Strength: Deadlift 5, 5, 3, 3, 1, 1 rep W.O.D. Row 1000 100 Double under 10 Muscle up 12 min cap 4 minute

Strength: Strict pull up/Push up 4 sets of max reps, score is total pull ups and push ups. Alternate between pull up and push ups Time cap 12 minutes W.O.D. Run 400 10 Thruster (50/35) 15 Toe to bar 3 rounds (14 minute cap)

[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=1608 w=210 h=220 float=right]Great PB snatches from Suzie this morning. Small 0.5kg increments gave her 3 lifts over her previous best, finishing with 43.5kg. Strength: Front squat 4 x 3 rep

[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=1607 w=210 h=220 float=right]Great to see Caleb back training. He’s working around an injury so we’re modifying things to keep him going. Strength: Weighted push up 4 x 5 rep Weighted

[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=1606 w=210 h=220 float=right]Big PB for Matt Piggin, 107.5kg clean. Strength: Push press 3 x 2 rep Jerk 3 x 1 rep W.O.D. 10 Dumbbell Thruster (20/15) 10 Kettle bell swing

[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=1605 w=210 h=220 float=right]Strength: Turkish get up 3, 2, 1, 1 rep W.O.D. Clean 1 rep every 30 seconds 12 minutes Start at about 50% of max clean and build weight

[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=1604 w=210 h=220 float=right] Gymnastics: Ring holds Handstands W.O.D. ‘Danny’ 30 Box jump 20 Push press (52.5/35) 30 Pull up 20 minutes, as many rounds as possible. Compare to : 25/08/2014

[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=1603 w=210 h=220 float=right]The prone hold Tabata was tough on the core yesterday, then the hollow rock Tabata that followed was on another level! Strength: Deadlift 4 x 5 rep W.O.D.

[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=1602 w=210 h=220 float=right]Great looking squats from Mikah on Monday Strength: Back squat 4 x 3 rep W.O.D. 8 Hang squat clean (50/35) 30 Double under 5 rounds (12 minute cap) 4