Workout of the Day (WOD) – Thurs, 19 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate
  • Warm-up
  • “Helen” – Complete 3 rounds of the following for time:
  • 400 meter run
  • 21 Kettlebell Swings (24 kg / 16 kg )
  • 12 Pull-ups
  • Score = Time (Record under Benchmark WOD’s)
  • Then…
  • AMRAP the following for 5 min:
  • 20 DU’s
  • 10 Ring push-up’s (if can’t do rings then do deficit – hands on 5 kg/10 kg bumpers)
  • Score = Total Reps
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |September 19th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 19 Sept 2013
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Workout of the Day (WOD) – Wed, 18 Sept 2013

  • Warm up –
  • Goblet squat; lat stretch; PVC (beginners) & Bar drills for clean & push press
  • Buy in- 15 Wall Balls & 15 Strict Pull-up’s
  • Trigger/Warm-up/Mobilise/Activate
  • 1) 1 Clean, 3 Push Press
  • 1(3)-1(3)-1(3)-1(3)-1(3)
  • Then…
  • Warm-up just before metcon…leg swings forward, backwards & side to side (30 each) ; skipping 50 singles & 20 DU’s
  • 2) Complete 2 Rounds of the following for […]
By |September 18th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Wed, 18 Sept 2013
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Workout of the Day (WOD) – Tues, 17 Sept 2013

  • Warm-up – lat activation; swinging w deadstop using lats to drive; then t2b progression
  • Packing shlders – KB walking
  • TGU drilling 5 kg plate
  • Trigger/Warm-up/Mobilise/Activate
  • 1) Turkish Get-up’s (KB or BB)
  • 2-2-2-2-2 (i.e. 2 each side – start with weaker side)
  • Then…
  • 2) Complete 3 rounds of the following for time:
  • 10 Toes to Bar
  • 5 TGU’s left side (24 kg/16 kg)
  • 10 Toes to […]
By |September 17th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Tues, 17 Sept 2013
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Workout of the Day (WOD) – Mon, 16 Sept 2013

  • Burgener Warm-up & skill; transfer ex’s
  • 1) Complete the following 4 rep BB complex:
  • 1 Snatch Deadlift,
  • 1 Snatch Deadlift, pause 2 seconds, High Hang Snatch,
  • 1 Snatch
  • 1 OHS
  • 4-4-4-4-4
  • then…
  • Complete the following for time:
  • 30 Snatches (61 kg / 43 kg) – i.e. Isabel (Squatting)
  • 30 Burpee HSPU’s (i.e. do a burpee, kick up against the wall and complete 1 HSPU – […]
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Workout of the Day (WOD) – Fri, 13 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1) Run 3 km for time!
  • then…
  • 2) Death by Pull-up’s:
  • 1st min – complete 1 pull-up
  • 2nd min – complete 2 pull-up’s
  • 3rd min – complete 3 pull-up’s
  • …continue until you can no longer complete the required number of pull-ups per min.
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |September 13th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Fri, 13 Sept 2013
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Workout of the Day (WOD) – Thurs, 12 Sept 2013

  • Trigger/Warm-up/Mobilise/Activate
  • 1a) Deadlift 
  • 3-3-3-3-3
  • Alternating with…
  • 1b) Strict Ring Dip’s
  • 5 – 5 – 5 (rest 2 min between repeats)
  • then…
  • 3) Complete 9-7-5 of the following for time:
  • Strict Ring Dip’s
  • Deadlift (120 kg / 72 kg)
  • Time Cap = 5 min
  • Score = Time or Time plus 1 sec per rep missed
  • Cool-down/Trigger Ball/Foam Roll/Stretch
By |September 12th, 2013|Blog, News, Programs, Uncategorized|Comments Off on Workout of the Day (WOD) – Thurs, 12 Sept 2013
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