Foam Roll/Trigger/Warm-up/Mobilise/Activate
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“Amanda” – 9, 7 and 5 reps of:
Muscle-ups
Snatches (61/43 kg)
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TC = 10 min
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Score = Time or TC plus 1 sec/rep missed
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* Scaling – 18, 14, 10 Pull-up’s and Dips […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Back Squat (80% 1RM) 5-5-5-5-5 (leave every 2 min)
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then…
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2) Tabata the following:
Thruster (40kg/25kg or 40% 1RM)
1 min Rest
Burpees
1 min Rest
DU’s
1 min Rest
5 m shuttles […]
Rest Day!
Trigger Ball, Foam Roll, Mobilise & Stretch!
Featured Image – Always Fit League “AFL” – Starts Friday 9 October. Registration now open!
See alwaysfitleague.com/ for details!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1a) Catch up any of the benchmark workouts that you missed last week with the following priority:
Fight Gone Bad
Isabel
Helen
Fran
Dianne
etc..
If you have done all of these then complete:
1b) Met Con Benchmark:
Complete as many reps as possible in 7 minutes of: Burpees
This workout begins from a standing position. The Athlete […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1) Benchmark – Max Unbroken reps of C2B Pull-up’s
Score = Reps
Scaling – Pull-up’s or Banded Pull-up’s or RR’s
2) Benchmark – Max Unbroken reps of Strict HSPU’s (if you cannot do strict then kipping)
Score = Reps
Scaling – Kipping HSPU’s or Partial (i.e. raised head – record height) or Piked […]
WOD
Trigger/Warm-up/Mobilise/Activate
Suggested Warm-up for 1 RM Testing:
5 @ 40-50%
3 @ 60%
1 @ 75%
1 @ 85%
Do not attempt a 1RM on your old PB, rather set it up 1-2 kg or so heavier and hit that, then look to increase
appropriately further.
Any PB of 1-5 kg is good! Remember not to get greedy and […]
