Workout of the Day, WOD – Wed, 30 Mar 2016

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

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1a) Deadlift 5-5-5-5-5 (75% 1RM across)

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Score = Load

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b) Deadlift 1 x 10 (60% 1RM)

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Score = Load

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then…

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2) AMRAP the following for 5 min:

21 Thrusters (45kg/30kg)

By |March 30th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 30 Mar 2016

Workout of the Day, WOD – Tues, 22 Mar 2016

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

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RX’ED WOD

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

Thrusters (45kg/30kg)

SDHP (45kg/30kg)

5 m Shuttle Run

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TC = 10 min

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Score = Time/TC plus 1 sec/rep missed

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then…

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2) Take 5 min […]

By |March 22nd, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 22 Mar 2016

Workout of the Day, WOD – 17 Mar 2016

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

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RX’ED WOD

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1)

a) Snatch Bar Mobility and Drills (Open Athletes)

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the rest…

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b) Segment Snatch Pull, Hang Power Snatch, Hang Snatch 3-3-3-3-3 (for those not doing the Open)

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Score = Load

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By |March 17th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – 17 Mar 2016

Workout of the Day, WOD – Wed, 16 Mar 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate
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RXED WOD
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1) AMRAP the following for 11 min:
50 Wall Ball’s (10kg/7kg)
40 Box Jumps (61cm/51cm)
30 HSPU’s
20 Thrusters (50kg/32kg)
10 Strict Dips
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Score = Total Reps
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then…
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2) Clean Pulls 3-3-3-3-3 (100% 1RM Clean)
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Score = Load
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EXTRAS WOD:
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See the Class/Itensity Whiteboard
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“LITE” WOD
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AMRAP the following for 11 min:
50 Wall Ball’s (6,3kg/4,5kg)
40 Step ups (51cm/40cm)
30 Piked Push-ups
20 Thrusters (30kg/20kg)
10 Seated Parallette Dips
.
Score = […]

By |March 16th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 16 Mar 2016

Workout of the Day, WOD – Tues, 15 Mar 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
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1) AMRAP the following for 14 min:
9 m HS Walk
7 Hang Power Cleans (70kg/45kg)
5 BB Facing Burpees
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Score = Total Reps
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then…
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2) Take 10 min to work up to a max for 1 Snatch, 1 Snatch Balance.
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Score = Load
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LITE WOD
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1) AMRAP the following for 14 min:
18 SS Hip Touches
7 Hang Power Cleans (40kg/25kg)
5 Burpees
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Score = […]

By |March 15th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 15 Mar 2016

Workout of the Day, WOD – Thurs, 10 Mar 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
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1)
a) Clean and Jerk Bar Drills (Open Athletes)
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the rest…
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b) Segment Clean Pull, Hang Clean, Clean, Push Jerk, Split Jerk 5-5-5 (for those not doing the Open)
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Score = Load
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then…
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2) Complete the following for time (Open athletes 1 Round; the rest 3 Rounds):
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300 m Overhead Bumper Plate Run (20kg/10kg)
15 Burpees
15 Push-up’s
10 m Waiter walk each side […]

By |March 10th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 10 Mar 2016