March 23, 2019

WOD WOD, March 24, 2019

Sunday Funday Today.. we explore the world of interval weight training ( IWT ) I did this little number on Monday and it sure as hell hit the spot 🙂 Metcon (Calories) In pairs and for total calories : A1: 6 Rounds ( 3 Rounds each ) 60 x Seconds Assault bike for calories 5…

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March 21, 2019

WOD WOD, March 22, 2019

Friday Sprint Session Split Jerk (Weight) Paused Split Jerk Every 2 Minutes x 7 sets : 3-2-2-1-1-1-1 *Add pause at bottom of initial dip position *We built to a heavy double Feb 20th – try to surpass this Metcon (Time) "Sprint" For time 30/25 x Cal Assault bike ( 1:40 cap ) 25 x Strict…

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March 20, 2019

WOD WOD, March 21, 2019

Strength Day I want 25 total reps today – build to a heavy 5 and DONT miss any going for glory. Missed reps = Missed gains , check the ego at the door Warm-up Deadlift Prep 101 Deadlift (Weight) Every 4MOM x 5 Sets 5 x Deadlifts @ Build to a heavy set of 5…

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March 20, 2019

Olympic Weightlifting WOD, March 21, 2019

The Climb Up – Week 4 Clean and Jerk (Weight) EMOM 3 2 Cleans + 1 Jerk @ 50% in the next 17mins MAX OUT! Snatch (Weight) In a 10min window work upto 1×1 @ 85%+

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March 20, 2019

Chats with the Chief – Blog 1

PART 1 : “ Power to the People “ 4 weeks ago to the day and very much true to previous history, I made the somewhat confusing and irrational decision to sign up for the Busselton 70.3 half Ironman held on May 4th 2019. Over the coming weeks, I will be documenting a few of…

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March 19, 2019

WOD WOD, March 20, 2019

Mork n Mindy Accessory Gymnastics Basics – skill play – WOD prep 10-12 Minutes of continous flow at conversational pace 10 x Tempo RIng Rows 30 x Seconds Dubz play 50 m x DB overhead carry right 50m x DB overhead Carry left Scatter gym and keep it light / fun Metcon (AMRAP – Rounds…

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March 18, 2019

WOD WOD, March 19, 2019

Full Send Grab a mate n go ALL IN Warm-up A) Banded Hips 60 seconds Super set Reverse grip passive hang 30 seconds 4 sets total B) In Pairs – 4 sets each P1 : Row – no straps – 30 seconds P2 : KB RDL / KB Cossack / KB Goblet squat / KB…

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March 17, 2019

WOD WOD, March 18, 2019

March Benchmark ” Power Elizabeth” We will be re – testing this puppy in 6 months time. Hold a standard that is repeatable, enjoy! Warm-up A) Shoulder Prep / Hip, Low back release B) BB Tech all movements – coaches call Metcon (Weight) "Macho Man" Maxed OUT! Every 3MOM x 5 Sets 3 x Power…

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March 16, 2019

WOD WOD, March 17, 2019

Simplicity on a Sunday Metcon (Time) Teams of 3, 30min cap 3k Row 300 DU’s 3mile run (4.8km) * break each section up how you like * 1 person holding deadball 55/35 * ball must be picked up before starting movement *movement to deadball, deadball to rest, rest to movement * if deadball is dropped…

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March 14, 2019

WOD WOD, March 15, 2019

Speed Demon Light load moved quickly.. go for it Warm-up Overhead Squat prep : Hips / Ankles / Shoulders Overhead Squat (Weight) 15 Minute Open Cap 10-8-6-4-2 Build to a challenging double if capable If you are still working the skill component of an OHS, hit up a coach and let us help you with…

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