Workout of the Day, WOD – Thurs, 7 Jan 2016

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

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1) EMOM for 10 min – 5 Power Cleans (60% 1RM)

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Score = Load and Reps achieved

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then…

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2) Complete 5 Rounds of:

5 Clean (Squat) & Jerk (push) (80kg/52kg)

75 DU’s

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TC […]

By |January 7th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 7 Jan 2016

Workout of the Day, WOD – Wed, 6 Jan 2015

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

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1) Complete the following Sprint Chipper for time:

15 Power Snatches (75kg/49kg)

12 Burpee BJ Over (76cm/61cm)

9 Muscle-up’s

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TC = 5 min

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Score = Time/TC plus 1 sec/rep missed

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Rest till fully recovered!

By |January 6th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 6 Jan 2015

Workout of the Day, WOD – Tues, 5 Jan 2016

Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) 1 Hang Power Clean, 2 Hang Cleans
3-3-3-3-3 (climbing)
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Score = Load
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Score = Time (10 m = 1 rep)
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then…
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2) 20 min AMRAP of:
100 DU’s
75 BB SDHP (20kg/13kg)
50 Wall Balls (10kg/7,5kg)
25 Burpees
15 Muscle-up’s
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Score = Total Reps
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Rodger checking his watch to see when its time for next protein shake 

By |January 5th, 2016|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 5 Jan 2016

Workout of the Day, WOD – Mon, 7 Dec 2015

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

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1) Complete 10 Rounds for Time

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3 HSPU

6 Deadlifts 100kg/60kg

12 Box Jumps 61/51cm

24 DU

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Score = Time +  missed reps. 1 rep = 1 sec

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2) Complete 10 Rounds 

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3 strict pull ups with good form

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Score = Quality

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Cool-down/Trigger […]

By |December 7th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 7 Dec 2015

Workout of the Day, WOD – Fri, 4 Dec 2015

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

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1) EMOM for 12 min:

Min 1 – 3: 4 Snatch (60% 1RM) 

Min 4 – 6: 3 Snatch (75% 1RM)

Min 7 – 9: 2 Snatch (85% 1RM)

Min 10 – 12: 1 Snatch (90-95% 1RM)

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Score = Load […]

By |December 4th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 4 Dec 2015

Workout of the Day, WOD – Thurs, 3 Dec 2015

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

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1) Complete 8 RFT of:

Run 200 m

15 m HS Walk (if you fail or rest complete 3 burpees before continuing)

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TC = 12 min

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Score = Time/TC plus 1 sec/rep missed

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Sub – 20 […]

By |December 3rd, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 3 Dec 2015