Workout of the Day, WOD – Thurs, 1 Oct 2015

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

    .

    1) Complete 6 Rounds for time of:

    Run 500 m

    10 Burpee Box Jump Overs (61cm/51cm)

    5 Rope Climbs (4, 1 m)

    .

    TC = 24 min

    .

    Score = Time / TC plus 1 sec/rep missed

    .

    then…

    By |October 1st, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 1 Oct 2015

      Workout of the Day, WOD – Wed, 30 Sept 2015

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

      .

      1)  Front Squat 6×8 (70% 1RM)

      .

      Score = Load

      .

      then…

      .

      2) AMRAP the following for 15 min:

      400 m Run

      20 Reps which consists of a complex of 1 T2B, 1 C2B Pull-up (i.e. 20 reps)

      By |September 30th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 30 Sept 2015

        Workout of the Day, WOD – Tues, 29 Sep 2015

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

        .

        “Amanda” – 9, 7 and 5 reps of:

        Muscle-ups

        Snatches (61/43 kg)

        .

        TC = 10 min

        .

        Score = Time or TC plus 1 sec/rep missed

        .

        * Scaling – 18, 14, 10 Pull-up’s and Dips […]

        By |September 29th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 29 Sep 2015

          Workout of the Day, WOD – Mon, 28 Sep 2015

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

          .

          1) Back Squat (80% 1RM) 5-5-5-5-5 (leave every 2 min)

          .

          then…

          .

          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 […]

          By |September 28th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 28 Sep 2015

            Workout of the Day, WOD – Fri, 12 Sept 2015

            Best of Luck to Dave, Dean & Aidan competing at Last Man Standing this Saturday and Sunday. Please see Rxit.co.za for leaderboard results!

             

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

             

            1) Power Clean – Take 15 min to find your new 1RM

             

            Score = Load

             

            By |September 12th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 12 Sept 2015

            Workout of the Day, WOD – Thurs, 11 Sept 2015

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

            .

            1) Take 15 min to find your Strict Press 1RM

            .

            Score = Load

            .

            then…

            .

            2) AMRAP the following for 20 min:

            Row 500 m or 50 SDHP (20 kg/13kg)

            25 Push-up’s

            50 DU’s

            By |September 11th, 2015|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 11 Sept 2015