Workout of the Day, WOD – Mon, 25 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following:
  • .
  • A) Max TNG Cleans (squat) on (30 kg / 50 kg or 45% of your 1RM )
  • Score = Reps
  • .
  • Rest 3 min 
  • .
  • B) Max TNG Cleans (squat) on (42 kg / 70 kg or 55% of your 1RM)
  • Score = Reps
  • .
  • Rest 3 min
  • .
  • C) Max TNG Cleans (squat) on (54 kg / 90 kg or 65% […]
By |August 25th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 25 August 2014
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Workout of the Day, WOD – Fri, 22 Aug 2014

  • Trigger/Warm-up/Mobilise/Activate 
  • .
  • 1a) OHS (from a rack) 
  • 3-3-3-3-3
  • .
  • Score = Load
  • .
  • Then…
  • .
  • 2) Complete the following for time as fast as possible:
  • a) Assault Bike – 1 km Sprint 
  • Rest as needed
  • b) 1 km Sprint Row or 100 SDHP (13kg/20kg) 
  • Rest as needed
  • c) Assault Bike – 500 m sprint
  • Rest as needed
  • d) 500 m Sprint Row or 100 SDHP (13kg/20kg) 
  • .
  • Score = Times for (a), (b), […]
By |August 21st, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 22 Aug 2014
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Workout of the Day, WOD – Thurs, 21 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Deadlift (last done 17 June 65% ; 15 July on 70% ; and 7 Aug on 75%)
  • 5-5-5 (80% of 1RM)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • .
  • 21 Clean (power) & Jerk (push) (30 kg / 50 kg)
  • 21 C2B Pull-up’s / Pull-up’s
  • 15 Clean (power) & Jerk (push) (30 kg / 50 kg)
  • 15 C2B Pull-up’s / Pull-up’s
  • 9 Clean […]
By |August 20th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 21 August 2014
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Workout of the Day, WOD – Wed, 20 August 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) HSPU for max depth
  • 5-5-5-5-5
  • *Rest 90 sec between repeats
  • .
  • then…
  • .
  • 2) Complete 3 Rounds (18 min) of the following: 
  • 1 min AMRAP HR Burpees
  • 1 min AMRAP Alternating DBL Snatch (15 kg / 25 kg) 
  • 1 min AMRAP DU’s
  • 1 min AMRAP Wall Balls (6,3 kg / 9,1 kg)
  • 1 min AMRAP KB Swing (16 kg / 24 kg)
  • 1 min AMRAP DU’s
  • .
  • *After […]
By |August 19th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 20 August 2014
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Workout of the Day, WOD – Tues, 19 August 2014

 

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Front Squat 
  • 3-3-3 (90% 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 […]
By |August 19th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 19 August 2014
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Workout of the Day, WOD – Mon, 18 August 2014

  • G
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) EMOM for 10 min: 
  • 5 Snatches (60% of your 1RM)
  • .
  • then…
  • .
  • 2) AMRAP the following for 17 min:
  • 9 Air Squats
  • 7 Pull-up’s
  • 5 HR Burpees
  • 3 HSPU’s
  • .
  • Score = Reps (24 reps per round)
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – The Mudpack 5 – From Back Left: Jarrod, Viv, Rodger, Verena and Casper
By |August 18th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 18 August 2014
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