Workout of the Day (WOD) – Mon, 30 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate
  • EMOM 5 Power Clean’s at 55% of your 1 RM for 5 min
  • EMOM 3 Power Clean’s at 75% of your 1 RM for 5 min
  • EMOM 1 Power Clean at 85% of your 1 RM for 5 min
  • *Complete your reps in the first 30 sec’s and take a compulsory 30 sec rest for the 2nd 30 […]
By |September 30th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 30 Sept 2013
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Workout of the Day (WOD) – Sat, 28 Sept 2013

  • Partner Met Con:
  • 1) 4 Athletes per team – Complete 2 Rounds of the following for time:
  • 40 m (i.e. 40 m each) Walking lunge (BB held overhead) (50 kg / 30 kg) (1 PAIR COMPLETE THIS WHILE OTHER PAIR BUSY ON 2nd MVT)
  • Run 1 km (i.e. 500 m each) (1 PAIR COMPLETE THIS WHILE OTHER PAIR […]
By |September 28th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Sat, 28 Sept 2013
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Workout of the Day (WOD) – Fri, 27 Sept 2013

 

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Leaving on the minute for 5 min:
  • Sprint 100 m
  • Leaving on the minute for 5 min:
  • Sprint 150 m
  • *Record individual sprint times
  • Amrap 100 m shuttles for 5 min
  • *Record total meters run
  • Score = Sum of all times and total meters
  • then…
  • 2) OHS 
  • 5-5-5
  • 3) Front Lever (tuck)
  • Rear Lever (tuck)
  • 2 max sets (rest 1 min between holds)
  • Score = Load
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |September 27th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 27 Sept 2013
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Workout of the Day (WOD) – Thurs, 26 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Front Squat 
  • 10-10-10-10-10 (all 5 sets on 65% of your current 1 RM)
  • * Rest precisely 90 sec between reps
  • then…
  • 2)
  • Complete 21-15-9 of the following for time:
  • Toes to bar
  • Squat Clean Thrusters (43 kg / 27 kg)
  • * Time cap 10 min
  • Score = Time or Time Cap plus 1 sec per rep missed
  • UWS Athletes – 2 Rounds for time […]
By |September 26th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 26 Sept 2013
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Workout of the Day (WOD) – Wed, 25 Sept 2013

 

  • Trigger/Warm-up/Mobilise/Activate
  • 1) 1 Press; 2 Push Press; 4 Push Jerks
  • 1,2,4 – 1,2,4 – 1,2,4 – 1,2,4
  • (Warm-up to a weight that is challenging but at which you maintain great technique – complete all 4 sets on this weight)
  • then…
  • 2) Complete 3 Rounds of the following for time: 
  • 40 DU’s
  • 10 Burpees
  • 15 KB Swings (24 kg / 16 kg)
  • Score = Time
  • UWS […]
By |September 25th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 25 Sept 2013
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Workout of the Day (WOD) – Mon, 23 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) “Angie” – Complete the following for time:
  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats
  • Score = Time
  • then…
  • 2) Complete 3 rounds of the following for a maximum hold time:
  • Max Front (tuck) Lever
  • Max L-sit
  • Max Rear Lever
  • Max Tuck Planche
  • Rest 1 min
  • NB – no rest between 4 holds except for transition time
  • NB – record your max hold time on each hold for […]
By |September 23rd, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Mon, 23 Sept 2013
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