August 2016

Strength: Clean & Jerk 5 x 2 rep Increase weight about 2.5 to 5kg for each set. W.O.D. ‘Partner relay’ 3 Clean & Jerk @ 70-80% of max set 10 Toe to bar 6 Burpee Run 200 5 rounds each The clean & jerks will be touch and go. (no rest between reps) Toe to […]

Strength: One arm row Weighted push up 4 x 3 rep W.O.D. Row 1000 50 Box jump 50 Kettle bell swing (32/24) 100 Double under 18 minute cap For this workout don’t go too hard and fast on the row, you’ll need explosive strength in your legs for the box jumps. 50 Kettle bells swings

Strength: Front squat 4 x 3 rep W.O.D. 6 Thruster 10 Pull up Max handstand hold 6 rounds, 1 exercise every minute Choose a heavy weight for the thrusters. Heavy enough that you’re challenged each round to finish the 6 reps in one set. Scale up the pull ups to chest to bar or muscle

Gymnastics: L sit Planche progressions Ring holds 4 rounds For the L sit, aim to get your legs straight and toes as high as possible for just 5-10 seconds per round. Ring holds should be slow and controlled, Planche progression 5-10 seconds also. W.O.D. Snatch 1 every 20 seconds, 12 minutes Intensity comes down a

[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=1788  w=210 h=220 float=right]Coady and Jack battling for spots on the weighted pull up leaderboard. Ended up with a tie at 35kg. Really focus on keeping your weight through your front

[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=1787  w=210 h=220 float=right]Deadlift will be 5 sets at the same weight. Build up weight with 3-4 warm up sets. For the workout, choose a weight you can hit unbroken for

Gymnastics: Accumulate 2 minutes of L sit Alternate with planche progressions W.O.D. ‘Partner workout’ 40 Thruster (42.5/30) 40 Pull up 40 Wall ball 40 Knee to elbow Every break in reps, team does 3 burpees 16 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=1786  w=210 h=220 float=right]Lots of PB cleans yesterday! Kirsty got up to 47.5kg, an increase of 5kg. Her previous being 42.5kg about a year ago! Strength: Deadlift 4 x 5 rep

The Cleans will be touch and go reps, building up to heavy 1 rep max. For Toe to Bar you can minimise kip or do strict if 10 is easy. Front Squats should be heavy. Man Maker, the focus should be on quality movement, this is an exercise where good form can be easily lost

For the wod you’ve got 3 exercises to get through, each one should be completed in 3-4 minutes. Scale the weights to keep intensity high. We want to see everyone complete the workout before the time cap today. Strength: Snatch 5 x 2 rep W.O.D. Row 750 50 Wall ball 25 Power snatch (50/35) 12