Workout of the Day (WOD) – Wed, 9 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Front Squat 
  • 10-10-10-10-10 (all 5 sets on 72.5% of your current 1 RM i.e. 2.5% higher than last week) If they missed last week then they do on 70% this week! If you were unable to make all the reps, repeat on the same weight and try and make all 50 reps!)
  • * Rest precisely 90 […]
By |October 9th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 9 Oct 2013
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Workout of the Day (WOD) – Mon, 7 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Randy – 75lb (34 kg) Power Snatch, 75 reps 
  • In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
  • Our thoughts and prayers go out to Officer Simmons’ wife and two children.
  • First posted 13 February 2008
  • Score = Time
  • then…
  • Complete the following for […]
By |October 7th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 7 Oct 2013
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Workout of the Day (WOD) – Fri, 4 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) For Quality – Tuck to inverted hang to skin the cat
  • *30 sec of work (90 sec rest) for 12 rounds (record reps completed each round)
  • 2) For 20 min practice:
  • Practice HS to forward roll.
  • Practice HS Walking and find your maximum walking distance!
  • 3) Complete the following back to back:
  • Tabata Air squats
  • Tabata Pull-up’s
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |October 4th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 4 Oct 2013
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Workout of the Day (WOD) – Thurs, 3 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • **Include DU’s in Warm-up (2 attempts at max reps in 1 min)
  • 1) Power Snatch EMOM 
  • EMOM 5 Power Snatch at 55% of your 1 RM for 5 min
  • EMOM 3 Power Snatch at 75% of your 1 RM for 5 min
  • EMOM 1 Power Snatch at 85% of your 1 RM for 5 min
  • then…
  • 2) Complete 21-15-9 of the […]
By |October 3rd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 3 Oct 2013
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Workout of the Day (WOD) – Wed, 2 Oct 2013

 

  • Trigger/Warm-up/Mobilise/Activate
  • 1a) Clean, Split Jerk
  • 1,2 – 1,2 – 1,2 – 1,2 – 1,2 (All at 70% of 1RM)
  • Exactly 90 sec of rest between repeats!
  • 1b) Strict Toes to bar (no kipping!) Max reps x 3 (2 min rest between repeats)
  • Score = Max Reps
  • then…
  • 2)AMRAP the following for 3 Rounds (i.e. 12 min AMRAP): 
  • 1 min Alternating Split Jerk (50 […]
By |October 2nd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 2 Oct 2013
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Workout of the Day (WOD) – Tues, 1 Oct 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Front Squat 
  • 10-10-10-10-10 (all 5 sets on 70% of your current 1 RM i.e. 5% higher than last week) If they missed last week then they do on 65% this week!
  • * Rest precisely 90 sec between reps
  • 2) Practice Bar Muscle-up’s 
  • Find your rep maximum on 1 attempt
  • then…
  • 2) Complete the following for time:
  • 100 DU’s 
  • 30 Pull-up’s
  • 70 Du’s
  • 20 Pull-up’s
  • 40 […]
By |October 1st, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 1 Oct 2013
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