August 18, 2018

WOD WOD, August 19, 2018

Sunday Funday Metcon (Calories) EMOM 25 Minutes ( 5 rounds ) Minute 1 : 15/12 Cal Bike Minute 2 : 15 / 12 cal Row Minute 3 : 15 / 12 cal Ski Minute 4 : 40 Second KB Suitcase Hold Minute 5 : REST Each station you will work for 40 seconds / rest…

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August 17, 2018

WOD WOD, August 18, 2018

Sunshine , lolipops n deadlifts Warm-up A) The double J flow B ) Glutes C) DL prep Metcon (Time) In Teams of 2 , 12 Rounds for time ( 6 Rounds each ) 25 minute cap 240m x Run 12 x Bar Facing Burpees 6 x Deadlifts 85/52.5kg RX PLUS 100 / 65kg ( Must…

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August 16, 2018

WOD WOD, August 17, 2018

Chest Day BRUH Bench Press (Weight) Bench Press / Weighted Pull up Every 3 Minutes x 6 Sets Set 1 : 5 Reps @ 55 % Set 2 : 5 Reps @ 65 % Set 3-4-5-6 : 5 Reps @ 72-75 % 1RM *After each set : 3 x Weighted Pull Ups OPTION : 3-5…

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August 15, 2018

Olympic Weightlifting WOD, August 16, 2018

OLY CLUB Warm-up A) DIFABIO Flow + Barbell tech A) SPECIFIC WARM UP 5 x Muscle cleans + 5 x Strict Press – Empty Bar *Work for speed 3 Position Power Clean and Split Jerk (Weight) Every 3 Minutes x 7 Sets 1 x Hang Power Clean above knee Plus 1 x Hang Power Clean…

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August 15, 2018

WOD WOD, August 16, 2018

Speed n Power 3 Position Power Clean (Weight) Above knee Below knee Floor Every 2:30 Minutes x 7 Sets 1 x 3 pos Power Clean Loading : Increase from set 1-5, hold for 6 and 7 OPTION : 3 Pos Power Snatch Metcon (Time) "Finisher" Shuttle mania – COD / SPEED WORK Every 3 minutes…

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August 14, 2018

WOD WOD, August 15, 2018

Uncle Chip Chip Accessory KB WOD Primer In Pairs : 12 Minute AMRAP for quality 8 x Double KB Z Press – Light 30 Second Double KB FR Support – Heavy 8 x Double KB Power Rows – Light 8 x Double KB Front Squat – Light Movement for Movement *Use same KB’s for press…

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August 13, 2018

WOD WOD, August 14, 2018

18.1 – PAIRED Warm-up A) Extended couch stretch 90/90 high – low B) Row : 5 x 30/30 C) T2B Progression 3 x Scap Pul Ups 3 x Kip Swings 3 x Kip + knee 2 chest 3 x T2B – high / low bar Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 8…

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August 12, 2018

WOD WOD, August 13, 2018

Mad Monday Warm-up A) Bike 5 x 30/30 B) ) Lat / T Spine / Tricep / Quad Roll C) 2 Sets 5 x Sumo stance inchworms 10 x Stationary Spiderman Lunges 5 x KB Squat Press outs 10 x Banded Monster Walks Front Squat (Weight) Every 3:30 Minutes x 7 Sets Set 1 :…

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August 11, 2018

WOD WOD, August 12, 2018

Sunday Funday Metcon (Distance) Coach JJ bringing the best to Sunday Funday … RnB style

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August 10, 2018

WOD WOD, August 11, 2018

Satdy Ballin Metcon (AMRAP – Rounds and Reps) In teams of 2 : AMRAP in 23 Minutes 60 / 50 Calorie Row 400m Sandbag Run ( 200m each ) 30 / 20 x Ring Dips 400m Sandbag Run ( 200m Each ) 20 x Deadball over shoulder 55/35kg 400m Sandbag Run ( 200m run )…

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