Workout of the Day, Tues, 24 Nov 2015

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

.

1a) Always Fit League WOM NOV 15.4 (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)

.

Complete as many rounds and reps as possible in 12 minutes of:

12 Box Jump Overs (61cm/51cm)

9 Shoulder to Overhead (50kg/30kg)

6 Sumo Deadlift High-Pull (50kg/30kg)

Tie Break Time […]

By |November 24th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, Tues, 24 Nov 2015

Workout of the Day, WOD – 19 Nov 2015

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

NECC – REST DAY – ONLY STRETCH & LIGHT ROW/JOG 4 MIN

.

1)Complete 12-9-6-3 of the following for Time:

Strict T2B

Strict HSPU’s

.

TC = 6 min

.

Score = Time

.

then…

.

2) […]

By |November 19th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – 19 Nov 2015

Workout of the Day, WOD – Wed, 18 Nov 2015

NECC ATHLETES  ONLY DO A BAR WARMUP AND A 2 ROUNDS OF THE METCON AT 80% PACE.

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

.

1) Overhead Squat – Find your new 1RM

.

then…

.

2) If you did not complete the AFL WOM 15.3A,B on Monday or Tuesday […]

By |November 18th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 18 Nov 2015

Workout of the Day, WOD – Tues, 17 Nov 2015

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

.

1) Always Fit League WOM November 15.3A,B (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)

.

WOM Nov 15.3A

Find a 1 Rep Max Snatch

Time Cap is 5 minutes

Then there is a 1 min transition and at 6 min NOV 15.3B Starts…

.

By |November 17th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 17 Nov 2015

Workout of the Day, WOD – Mon, 16 Nov 2015

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

.

Complete either the FiCT Qualifier or the RXit WOW 1 whichever you need to…Class does the RxIt WOW 2 today!

.

1) Find your new Front Squat 1RM

.

Score = Load

.

then…

.

2) RxIt Nations Series 2015 […]

By |November 16th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 16 Nov 2015

Workout of the Day, WOD – Thurs, 12 Nov 2015

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

.

1) EMOM for 10 minutes – 1 Segment Snatch Pull, 1 Segment Snatch High Pull, 1 Segment Snatch

.

Score = Load & Reps

.

then…

.

2) Complete 5 Rounds of the following for time:

500 m Run

By |November 12th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 12 Nov 2015