Workout of the Day 19.06.14
Strength Catch-Up Day Mon: Back Squats + Pull – Ups Tues: KB Press Wed: Snatch drill sequence WOD: 3 Rounds: Run 500m 50 Sit Ups 50 Back Extensions
View ArticleWorkout of the Day 23.06.14
Mobility, 6 of the best. Bodyweight Skill – 10 Mins Do alternating sets of: Strict bodyweight pull-ups, and Wall Walks Take rest when as needed. Maintain good form. Reps up to you. WOD: Run 400m 7...
View ArticleWorkout of the Day 24.06.14
Skill – 12 Mins: Kipping swing practice on bar Hollow/Arch roll on mats Rollovers Do these 3 movements back to back over 12 minutes. WOD: EMOTM 10 minutes: 2 Rounds: 1 Power Clean + 1 Lunge right leg +...
View ArticleWorkout of the Day 26.05.14
Skill: Back-to-Back practice: Bootstrappers Up/Down Planks WOD: 3 Rounds For Time: 10 KB Snatches e/a 20/12 20 Modified V-Ups 30m Bear Crawl (3 full widths of gym) 40 Double Unders
View ArticleWorkouts for the Week w/e 06.07.14
This week will feature mostly strength tests. The focus of the week is to test your current strength as a marker in time toward achieving your long-term strength goals. These will mostly take up an...
View ArticleStrength and Conditioning 21.07.14
Can you imagine being your National Senior champion at aged 14 and 1 month?! Strength: A1) “Pause” Back Squat 5-5-5 @ 70% 33X1 A2) Supine Rows 6-8 reps WOD: 8 Min AMRAP 5 Hang Power Snatch 40/20 10...
View ArticleStrength and Conditioning 22.07.14
Strength: Power Cleans 3,3,3,3 Medium/Heavy –> Heavy! WOD: A) 3 Rounds: In 2 mins: Run 200m AMRAP KB Swings Rest 1 Min. B) 3 X Max Reps of Hollow Rocks. Short rest between efforts.
View ArticleStrength and Conditioning 13.08.14
Strength: Front Squats (New 8 week Squat Cycle) 4 x 3 @ 80% (of estimated fsquat 1RM)* *We haven’t tested your front squat recently. Take 80% of your current 1rm back squat as your current 1rm front...
View ArticleStrength and Conditioning for w/e 12.10.14
New Cycle! Takes us to December. It includes a Bench Press cycle on Sundays for those interested. As follows: Monday: Back Squats Ladder (add 1-2% to previous best 1 rep max if you completed the...
View ArticleStrength and Conditioning w/e 26.04.15
Registrations need to be finalised for the Marathon relay teams, get in and confirm your place! MONDAY Skill: Clean & Jerk (Drills) inc 3 x 6 Hang Cleans, rest 90s 3 x 6 Split Jerks, rest 90s WOD...
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