June 2018

GYMNASTICS Tabata handstands WOD 50 Box jump (75/60) 50 Kettle bell swing (32/24) 50 Knee to elbow 50 Wall ball (12/9) 50 Burpee 30 min cap High box jumps, heavy kettle bells and heavy wall balls make for a tough workout. Only use the Rx weights if you can easily complete 10 reps unbroken on […]

WOD Hang power clean 1-1-1-1-1 rep Hang power snatch 1-1-1-1-1 rep Push jerk 1-1-1-1-1 rep Record heaviest successful lift for each exercise. Aim to increase weight slightly for each of the 5 sets. Rest between sets should be 90 seconds to 2 minutes. All 3 exercises involve explosive hip movement.  If you’re still working towards

STRENGTH Deadlift 4 x 3 rep WOD 5 strict muscle up 50 double under 4 strict muscle up 40 double under 3 strict muscle up 30 double under 2 strict muscle up 20 double under 1 strict muscle up 10 double under 15 minute cap We’ve got a new muscle up progression for this workout,

WOD Overhead squat 1-1-1-1-1 Front squat 1-1-1-1-1 Back squat 1-1-1-1-1 Try to increase the load on each rep, opportunity to get 3 new PB’s today! If you’re still learning technique, we’ll change the reps to 3 or 5. WOD ‘Partner Workout’ 100 Sit up 100 Sandbag squat 10 minute cap Partners reps must be synchronised.