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Workout of the Day, WOD – Thurs, 4 Feb 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Complete the following:

L-Sit 1 x Max Hold

Rest 3 min then

Tuck Planche 1 x Max Hold

then…

L-sit 4 x 65% of max hold time

Tuck Planche 4 x 65% of max hold time

By |February 4th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 4 Feb 2016

Workout of the Day, WOD – Wed, 3 Feb 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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a) Practice Kipping Pull-up’s

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b) Complete a RM test on Kipping C2B Pull-up’s

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Score = Total Reps

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Scaling = Pull-up’s or Banded Pull-up’s or see “Lite Program”

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then…

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2) Complete 4 […]

By |February 3rd, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 3 Feb 2016

Workout of the Day, WOD – Tues, 2 Feb 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) EMOM 10 min – 2 Power Snatches (climbing)

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then…

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2) Complete 27-21-15-9 of the following for time:

Box Jump (61cm/51cm)

Hang Power Snatch (50kg/35kg)

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TC = 12 min

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By |February 2nd, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 2 Feb 2016

Workout of the Day, WOD – Mon, 1 Feb 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1)  Bear Complex (FiCT Event) Take 15 min to find a 1RM on this complex.

1st mvt – power clean and front squat or squat clean

2nd movement – any overhead movement to lockout

3rd – back squat

By |February 1st, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 1 Feb 2016

Workout of the Day, WOD – Fri, 29 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

WOM JAN 16.2A (http://alwaysfitleague.com/2016/01/08/wom-january-2016/)

Complete 21-15-9-6-3 of:

Power Snatch (60kg/40kg)

Toes to Bar

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Time Cap is 11 min

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At 11 min, immediately move to Jan 16.2B

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*Loading/Scaling variations are indicated below […]

By |January 29th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 29 Jan 2016

Workout of the Day, WOD – Thurs, 28 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Rope Climbing

EMOM 6 – 1 Strict ascents (4,5m)

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Score = Time

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Leg Assisted – 10 Ascents for time (4,5m)

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Score = Time

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then…

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By |January 28th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 28 Jan 2016