Workout of the Day, WOD – Sat, 15 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • The Open – Workout 14.3 
  • 1a) See the following link…
  • .
  • For the Rest…
  • .
  • 1b) 3 Rounds for time:
  • 750 m Row
  • 20 T2B
  • .
  • then…
  • .
  • 2) For Time:
  • 100 wall balls
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Dave & Rob go head to head on 14.3 (check out Rob’s PVC bar and 25 cm box jump!)
By |March 15th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Sat, 15 March 2014
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Workout of the Day, WOD – Thurs, 13 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Practice T2B for 10 min
  • .
  • 1b) Practice Box Jump’s for 5 min
  • .
  • 1c) Practice Handstands at the wall for 10 min
  • .
  • then…
  • .
  • 2) Complete 21-15-9 of the following couplet for time:
  • .
  • Sit-up’s
By |March 13th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 13 March 2014
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Workout of the Day, WOD – Wed, 12 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Push Press
  • 3-3-3 (work up to a max load for 3 reps)
  • Rest precisely 60 sec between sets
  • .
  • 1b) Strict Press 
  • 3-3-3 (work up to a max load for 3 reps)
  • Rest precisely 60 sec between sets
  • .
  • then…
  • .
  • 2) In pairs AMRAP the following ladder for 12 min:
  • 4 Pistols
  • 4 Push Press (30 kg / 50 kg)
  • 4 HR […]
By |March 12th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 12 March 2014
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Workout of the Day, WOD – Tues, 11 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) 1 Clean (squat) and 3 Split Jerks (alternate feet)
  • 1,3 – 1,3 – 1,3 – 1,3 – 1,3 (*Complete on 75% of 1RM Jerk)
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • 300 m Sprint (6 x 50 m shuttles)
  • Rest 1 min
  • 20 Clean (squat) and Split Jerks (alternating legs) (58 kg / 83 kg Or […]
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Workout of the Day, WOD – Mon, 10 March 2014

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Workout of the Day, WOD – Fri, 7 March 2014

  • Trigger/Warm-up/Mobilise/Activate
  • .
  • The Open – Workout 14.2
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • WORKOUT 14.2
  • .
  • Every 3 minutes for as long as possible complete:
  • From 0:00-3:00
  •    2 rounds of:
  •    10 overhead squats
  •    10 chest-to-bar pull-ups
  • From 3:00-6:00
  •    2 rounds of:
  •    12 overhead squats
  •    12 chest-to-bar pull-ups
  • From 6:00-9:00
  •    2 rounds of:
  •    14 overhead squats
  •    14 chest-to-bar pull-ups
  • Etc., following same pattern until you fail to complete both […]
By |March 7th, 2014|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 7 March 2014
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