September 2016

Gymnastics: Tabata toe to bar Tabata hollow rock It’s just 4 rounds of each exercise, this time we’ll alternate between exercises. The challenge is to keep reps going the full 20 seconds, every round. Strength: Push Press 5 x 2 rep W.O.D. Partner relay Dumbbell ground to overhead (20/15) Burpee 10 to 1 rep (17 […]

Strength: Snatch 5 x 2 rep W.O.D. Run 200 10 Thruster (50/35) 10 Kettle bell swing (32/24) 4 rounds (14 minute cap) Another heavy workout, choose a weight that is challenging, but you’re capable of doing the first round unbroken.

[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=1423 w=210 h=220 float=right]Our 2016 spring nutrition challenge starts on Monday! There are a few options to choose on the whiteboard, get your name up there so you’re committed, and fill

We’ve done a couple of weeks of front squats so today there should be a few PB’s. Hero workout DT today is heavy. To avoid doing extra work, you should put the bar down and rest after the 11th deadlift. Then you can do one more deadlift and be in position to start the cleans.

Gymnastics: Tabata handstands Strength: Weighted push up Barbell row 4 x 3 rep W.O.D. 20 Box jump 15 Toe to bar 40 Double under 30 Sit up 3 rounds (15 minute cap) Lots of abdominal work and jumping today. If required, scale the toe to bar to promote consecutive reps, possibly cut double under volume

Strength: Deadlift 5, 5, 3, 3, 1, 1. W.O.D. 50 Wall ball 40 Burpee 30 Squat clean (60/40) 12 minute cap This workout will test your stamina. Can you do the wall balls unbroken? Don’t stop moving during the burpees and keep your form consistent like the ones on last thursdays workout. For squat cleans,

Strength: Handstand push up Weighted pull up 4 x 3 rep Scale the HSPU by adding abmats or use deficit with weight plates or parallettes to be challenging for 3 reps. W.O.D. ‘Partner workout’ 50 Front squat (50/35) 50 Kettle bell swing (24/16) 50 Shoulder to overhead 50 Pull up 18 minutes, as many rounds

Strength: Thruster 4 x 3 rep W.O.D. Run 400 10 Power snatch (60/40) 20 Push up 3 rounds (13 minute cap) Compare to: 19/02/2016 The power snatches should be a challenging weight, there’s enough time to do them in singles. Push ups can be scaled to incline or the number decreased if you’ve gone over

Gymnastics: Handstand roll out Ring holds W.O.D. 2 Clean & Jerk 5 Muscle up 8 Burpee 6 rounds, 1 exercise every minute The clean & jerk should be heavy singles, you can increase the weight through the rounds. If you’re unable to do muscle ups, scale to pull ups and dips/push ups. The burpees will

Strength: Front squat 4 x 3 rep W.O.D. 25 Wall ball 15 Toe to bar 4 rounds (12 minute cap) Scale the toe to bar if you can’t do 10+ consecutive in the first round to keep intensity high. The wall balls will come back around fast so expect to get your lungs burning in