Workout of the Day (WOD) – Tues, 29 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • This will be the second of our “In-Box Summer Challenge Events”…the 1st was done last week and will be repeated later this week for all who missed!
  • Qualification Individual Workout 1 
  • Women: In 5 minutes, perform as many repetitions in the scheme of 3-6-9-12-15-18-21-24-27-etc of: 34 kg (75 pound) Front Squats / Bar-facing Burpees.
  • Men: In […]
By |October 29th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 29 Oct 2013

Workout of the Day (WOD) – Fri, 25 Oct 2013

By |October 25th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 25 Oct 2013

Workout of the Day (WOD) – Thurs, 24 Oct 2013

 

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Clean Pulls
  • 5-5-5 (complete all 3 sets at your 1 RM for cleans)
  • * Rest precisely 90 sec between reps
  • then…
  • 2) Complete following for time:
  • 30 Thrusters (20 kg / 13 kg)
  • Row 750 m OR 75 SDHP (20 kg / 13 kg)
  • 20 Wall Balls (20 kg / 13 kg)
  • Row 500 m OR 50 SDHP (20 kg / 13 kg)
  • 10 Wall Balls (20 […]
By |October 24th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 24 Oct 2013

Workout of the Day (WOD) – Wed, 23 Oct 2013

 

  • Trigger/Warm-up/Mobilise/Activate
  •  
  • 1) Front Squat 
  • 1-1-1-1-1
  • * Find your new 1 RM
  • then…
  • 2) Complete 3 Rounds of the following for time (UWS Athletes only 1 round): 
  • 10 Clean (squat) & Jerk (push) (50 kg/ 30 kg)
  • 40 DU’s
  • 10 C2B Pull-up’s (or 15 Pull-up’s)
  • Score = Time
  • UWS Athletes – practice handstand walking 
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |October 23rd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 23 Oct 2013

Workout of the Day (WOD) – Tues, 22 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Work up to a challenging load on the Bear Complex (NB ensure perfect technique at this load!)
  • * power clean – front squat – push press – back squat – rear heave press 
  • * 1-1-1-1-1-1 (on this challenging load)
  • Bar starts on floor!
  • then…
  • 2) Complete the following for time:
  • Run 400 m
  • 21 HSPU’s
  • Run 300 m
  • 15 HSPU’s
  • Run 200 m
  • 9 HSPU’s
  • Time […]
By |October 22nd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 22 Oct 2013

Workout of the Day (WOD) – Mon, 21 Oct 2013

  • OUR 2013 IN-BOX SUMMER CHALLENGE…
  • We will be commencing our In-Box Summer Challenges. This will be a Performance Challenge with Winners & Prizes for the following categories:
  • 1) Absolute King
  • 2) Absolute Queen
  • 3) Most Improved Male &
  • 4) Most Improved Female
  • Entry Fee = R40 per person (NB – those who officially enter the 2 events below – Rxit Summer […]
By |October 21st, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 21 Oct 2013