September 2016

Strength: Overhead squat 4 x 5 rep W.O.D. Row 1000 75 Double under 50 Pull up 25 Deadlift (100/70) 15 minute cap Pace yourself for the row and double unders so you’ve got enough strength for the pull ups and deadlifts at the end. Break up the pull ups and deadlifts into small sets with […]

Strength: One arm row Weighted dip 4 x 3 rep W.O.D. 5 Squat clean (60/40) 5 Shoulder to overhead 10 Box jump 7 rounds (14 minute cap) With the low reps on the barbell exercises, you don’t want to be breaking reps. If you can’t go unbroken through both exercises, rest after the 4th squat

Strength: Weighted pull up Shoulder press 4 x 3 rep W.O.D. ‘Partner relay’ 4 Power clean @ 80% 10 Toe to bar 10 Burpee Run 200 5 rounds each

Strength Deadlift 4 x 3 rep W.O.D. 10 Thruster (42.5/30) 25 Double under 6 rounds (13 minute cap) Aim to finish this workout with appropriate scaling (first round should be finished sub 90 seconds)

[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=1799  w=210 h=220 float=right]Alice is still working out… even in a moonboot 🙂 Strength: Weighted dip One arm row 4 x 5 rep W.O.D. 8 Pull up 8 Burpee 8 Box

[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=1798  w=210 h=220 float=right]Gymnastics: L sit Planche progressions Ring holds 4 rounds W.O.D. Clean & Jerk 1 every 20 seconds 12 minutes You can do all of these with power, squat

Strength: Front squat 3, 2, 1, 1 W.O.D. 30 Wall ball 20 kettle bell swing (32/24) 10m Handstand walk 3 rounds (12 minute cap)

Strength: Snatch 5 x 2 rep W.O.D. Run 400 30m Overhead plate lunge (20/15) 20 Toe to bar 3 rounds (15 minute cap) Scale the workout to allow yourself to finish the first round in about 4 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=1797  w=210 h=220 float=right]Grace and Niklas are celebrating a dual 18th Birthday today!! They’ve come up with the workout for you all to enjoy, it will be a tough one! Gymnastics:

[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=1795  w=210 h=220 float=right]Strength: Turkish get up 3, 2, 1, 1 W.O.D. ‘Angie’ 100 Pull up 100 Push up 100 Sit up 100 Squat Time cap 25 min. Complete all reps