Workout of the Day, WOD – Tues, 2 Sept 2014

  • GW
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Take precisely 18 min to complete the following:
  • You have 2 min to complete 20 Strict pull-up’s (5 kg / 20 kg or appropriate scaling/loading)
  • Rest 2 min
  • You have 2 min to complete 20 Strict pull-up’s (2,5 kg / 10 kg or appropriate scaling/loading)
  • Rest 2 min
  • You have 2 min to complete 20 Strict C2B Pull-up’s or […]
By |September 1st, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 2 Sept 2014
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Workout of the Day, WOD – Mon, 1 Sept 2014

  • M
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1)  Front Squat 
  • * Find your new 1RM! 
  • NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed the 4th week […]
By |September 1st, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 1 Sept 2014
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Workout of the Day, WOD – Fri, 29 August 2014

  • G
  • .
  • Trigger/Warm-up/Mobilise/Activate 
  • .
  • Complete the following (coach chooses apparatus of dips bar/parallettes/rings):
  • 1) 1 min cumulative L-sit (Scaling – 1 legged L-sit / Tuck sit / 1 foot on floor tuck sit)
  • 2) 1 min cumulative tuck planche (Scaling – flat back vs tuck / degree of inclination / 1 foot on floor) 
  • 3) 1 min neutral hold (Scaling – reduce […]
By |August 29th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 29 August 2014
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Workout of the Day, WOD – Thurs, 28 August 2014

  • WM
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
  • 3-3-3
  • .
  • ** Last completed on 31 July 2014
  • .
  • Score = Load (*Beginners remain at 75% of their power snatch 1 RM or go up 2-5 kg from 31 July)
  • .
  • then…
  • .
  • 1b) 3 Position Snatch (1st position – High Hang; 2nd position – […]
By |August 28th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 28 August 2014
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Workout of the Day, WOD – Wed, 27 August 2014

  • WMG
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Front Squat 
  • 2-2 (95% of 1 RM) 
  • .
  • NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed the 4th week […]
By |August 27th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 27 August 2014
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Workout of the Day, WOD – Tues, 26 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following DU’s:
  • .
  • a) 5 Min to take 3 opportunities to determine your Max unbroken reps – Score = Total Unbroken Reps
  • Rest 2 min
  • b) Max reps in 1 min, Rest 1 min, Max reps in 1 min, Rest 1 min, Max Reps in 1 min – Score = Total Reps
  • Rest 2 min
  • c) Maximum number […]
By |August 25th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 26 August 2014
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