April 2016

Strength: Snatch 4 x 3 rep W.O.D. 5 Squat Clean (70/45) 25 Double under 7 rounds (14 minute cap)

Partnering up and sharing half of the workout is recommended for most of you today. On your own there’s 4k of running, 150 kettle bell swings and 150 pull ups to get through. ‘Eva’ Run 800m 30 Kettlebell swing (32/24) 30 Pull up 5 rounds, for time. Compare to: 02/05/2015

[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=1734 w=210 h=220 float=right]Jack and Alison (mother and son) both getting PB front squats last night! Strength: Push press 4 x 3 rep W.O.D. ‘Jackie’ Row 1000 50 Thruster (20/15) 30

[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=1733 w=210 h=220 float=right]The overhead squat is a real test of flexibility. Tightness in your shoulders, back, hips or ankles can make the exercise twice as hard. Great to see so

[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=1732 w=210 h=220 float=right]Great to see the girls all stepping up the weights for ‘Grace’ yesterday! Gymnastics: Ring holds L sit Handstand roll outs 4 rounds W.O.D. ‘Nancy’ Run 400 15

[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=1731 w=210 h=220 float=right]Vinny and Victor in matching shirts and almost matching scores! Vinny with the stamina in the end to finish 3 seconds ahead:) Strength: Barbell row Weighted dips 4

This week is all about the ‘Girls’. We’ll be doing 6 of the benchmark girls workouts throughout this week. Some are short and intense like the one we’re doing today, others a bit longer. Some people don’t want to know what the workout is until they turn up at class, but if you want to

Gymnastics: Handstand roll outs L sit Ring holds W.O.D. ‘Partner or team workout’ 40 Wall ball 40 Pull up 40 Dumbbell push press (20/15) 40 Burpee 18 minutes, as many rounds as possible One person doing reps at a 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=1730 w=210 h=220 float=right]Tabata Toe to bar and hollow rocks yesterday.  A core workout like no other! Strength: Weighted dips One arm row 4 x 3 rep W.O.D. 10 Deadlift (80/55)

Gymnastics: Tabata Toe to bar Tabata Hollow rock W.O.D. 2 Clean 1 Turkish get up each arm 30 Double under 6 rounds, 1 exercise every minute