Workout of the Day, WOD – Wed, 4 Dec 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Front Squat 
    • *5-5-5-5

 

    • (* On 85% of 1 RM)

 

    • then…

 

    • 2) Complete 7 Rounds of the following for time:
    • *7 Push Jerks (70 kg 47,6kg)
    • *7 C2B Pull-up’s
    • *7 Burpees

 

    • Score = Time

 

    • Cool-down/Trigger Ball/Foam Roll/Stretch

 

  • Featured Image […]
By |December 4th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 4 Dec 2013
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Workout of the Day, WOD – Tues, 3 Dec 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Clean Pull’s
    • *4-4-4-4-4 (complete all 3 sets at 110% of your 1 RM for cleans) – last done on 22 Nov (Fri)
    • * Rest precisely 90 sec between reps

 

    • then…

 

    • 2) Complete the following for time:
    • A) Run 400 m as fast as possible (Record time)

 

    • *Rest precisely 1 min then…

 

    • B) Then complete the following for time:
    • *42 DU’s
    • *21 […]
By |December 3rd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Tues, 3 Dec 2013
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Workout of the Day, WOD – Mon, 2 Dec 2013

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Cleans 
  • *3-3-3-3-3 (add 25 – 35% more load than your high hang cleans from last week Monday)

  • Then…

  • 2) Complete the following for time:
  • *30 Muscle Cleans (60 kg / 42 kg)
  • *20 Power Cleans (90 kg / 63 kg)
  • *10 Cleans (105 kg / 73,5 kg)

  • Time Cap = 10 min

  • Score = Time or Time Cap […]
By |December 2nd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Mon, 2 Dec 2013
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Workout of the Day, WOD – Fri, 29 Nov 2013

    • Trigger/Warm-up/Mobilise/Activate

 

    • 1) Row 2 km for time (time trial)

 

    • then…

 

    • 2) Complete the following “Chipper” for time:
    • 50 Burpee Box Jumps (ACF – BB facing burpees)
    • 40 Thrusters (30 kg / 20 kg)
    • 30 Ring Dip’s
    • 20 HSPU’s
    • 10 Weighted Pistols (5 e leg) (20 kg / 10 kg)

 

    • Time cap 20 min

 

    • Score = Time or Time Cap plus […]
By |November 29th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Fri, 29 Nov 2013
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Workout of the Day, WOD – Thurs, 28 Nov 2013

    • 1) 3 Position Snatch 3-3-3-3-3 (at 70% of 1 RM) – see 8 Nov 13
    • Rest precisely 1 min

 

    • then…

 

    • 2) Snatch Balance 2-2-2 (at 75% of your Snatch 1 RM)

 

    • Rest precisely 90 sec
    • then…

 

    • 3)Complete the following couplet for time:
    • 9 Deficit HSP (Parrallete’s) 2 x 15 kg bumpers to set height
    • 9 OHS (50 […]
By |November 28th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Thurs, 28 Nov 2013
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Workout of the Day, WOD – Wed, 27 Nov 2013

  • Trigger/Warm-up/Mobilise/Activate

  • 1) “Fight Gone Bad!” – 3 round variation:

  • Complete each exercise in 1 minute (there are 5 stations). One round is five minutes (1 min per station)

  • NB – after round 1, rest 1 min before starting the second round of the same exercises.

  • The stations are:
  • 1.    Wall-ball: 9.07kg (20lb)/ 6.8kg (15lb)  ball, 3.048m (10ft) / […]
By |November 27th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day, WOD – Wed, 27 Nov 2013
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