August 2016

Strength: Weighted pull up Shoulder press 4 x 3 rep W.O.D. 5 Pull up 10 Push up 15 Squat   3 rounds Run 400 3 rounds (16 minute cap) For this workout you’ll do 3 rounds of the pull, push, squat, then run 400 metres. That sequence is repeated 3 times. If you did ‘Cindy’ […]

Strength: Thruster 3, 2, 1, 1. Bar is to be cleaned from the floor, no squat racks. W.O.D. Snatch 1 every 20 seconds, 12 minutes Intensity comes down a bit today, focus can be on good form and fast lifts (this workout can be tougher than it looks though). You can do full squat snatches

[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=1786  w=210 h=220 float=right]Todays workout is influenced by Kirsty’s Birthday. She said she’d only come in if we had exercises she likes…wall balls?!? She’s also set a goal of a full

Strength: Back squat 4 x 3 rep W.O.D. 5 Power clean (75/50) 8 Toe to bar 20 Double under 6 rounds (14 minute cap) The cleans should be heavy today. To keep the intensity high, scale the toe to bar and/or double under quantity to ensure you finish the first round under 2 minutes.

[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=1791  w=210 h=220 float=right]Great Clean PB for Grace today, got 51kg on the second attempt. I think it was a PB front squat as well? Strength: Clean & jerk 5 x

Strength: Turkish get up 3, 2, 1, 1 W.O.D ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible. Compare to: 18/01/2016

Gymnastics: Accumulate 2 minutes of L sit Alternate with planche progressions Scale the L sit position to allow you to get 2 minutes within the 10 minute time cap W.O.D. 5 Deadlift max distance handstand walk 5 rounds 15 Wall ball 30 Double under 5 rounds 1 exercise every minute These ‘on the minute’ workouts

Strength: Barbell row Weighted push up 4 x 5 rep W.O.D. 6 Power snatch (42.5/30) 6 Front squat 5 minutes, as many rounds as possible Rest 3 minutes 5 Power snatch 5 Front squat 5 minutes, as many rounds as possible The intention in this workout is to have you doing most rounds unbroken, with

[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=1790  w=210 h=220 float=right]Strength: Clean 4, 3, 2, 1, 1, 1. The first 3 sets are touch and go and the set of 4 reps should be challenging, so don’t count

[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=1789  w=210 h=220 float=right]Gymnastics: Tabata toe to bar Tabata hollow rock Stay on the bar for each round of 20 seconds for T2B, scale to achieve 10+reps per round. Strength: Overhead