November 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=1672 w=210 h=220 float=right]Niklas conquering our biggest Atlas stone on Saturday, 65kg of concrete mass! Gymnastics: Planche progressions Ring holds L sit 4 rounds W.O.D. 5 Muscle up 10 Box jump […]

[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=1671 w=210 h=220 float=right]Sonn and Al pictured powering through some Atlas stone lifts at Strongman Saturday. There were some big weights lifted, all of the girls Yoke carrying over 100kgs! If

[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=1670 w=210 h=220 float=right]These boys Christian and Mario, straight out of the intro course and both already got muscle ups! Gymnastics: Handstand roll out progressions Ring holds L sit 4 rounds

Strength: Weighted pull up Shoulder press 4 x 3 rep W.O.D. 80 Thruster (42.5/30) Must be continuous reps, every time you put the bar down, run 100m. (15 min cap) Compare to: 25/05/2013

[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=1669 w=210 h=220 float=right]Big PB Deadlift on Tuesday!! Hine beat her previous best of 100kg and lifted 120! Those boys in the background doing a celebration dance together?? Strength: Clean &

Strength: Weighted Dips One arm Dumbbell Row 4 x 3 rep W.O.D. 8 Muscle up 50 Double under 40 Overhead squat (40/25) 2 rounds

Jahna’s created the workout today for her Birthday, it’s got all her favorite movements. She’s also called out coach Bennett to go head to head with her at 4.45 and she’s the coach for 5.45pm. Gymnastics: Tabata Handstands Strength: Deadlift 5, 5, 3, 3, 1, 1. W.O.D. ‘Still A Kid’ Run 400 13 Push press

[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=1668 w=210 h=220 float=right]Grahams 160kg Deadlift at the end of the 6 week block of Deadlift Strength Club with Bennett. That’s a 20kg increase over 6 weeks!! Strength: Snatch 5 x

Strength: Weighted pull up Shoulder press 4 x 3 rep W.O.D. ‘Partner workout’ Row 1000 100 Wall ball 100 Kettle bell swing(24/16) Row 500 50 Wall ball 50 Kettle bell swing *every time reps are broken, 4 Push up (20 min 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=1667 w=210 h=220 float=right]Just a few moments later….Matt was still in this position. Planche progressions coming along well, he held that position for about 5 seconds. Gymnastics: Tabata Toe to bar/Hollow