WOD: 13/09/2016

Warm Up/ Mobilise Strength: Deadlift 5@40% / 5@50% / 5@60% of 90% 1RM Accessory: Barbell Hip Thrust/ Good Morning SuperSet: 4 Rounds 8 Barbell Hip Thrust (from floor) AHAP 15 Banded Good Morning AHAP Rest 1minute MetCon: For Time 42 – 30 – 18 reps of: Plate Overhead Lunge (15/20) …

Read More »

WOD: 12/09/2016

Warm Up/ Mobilise Strength: Strict Press/ Front Squat A: Strict Press 5@40% / 5@50% / 5@60% of 90% 1RM B: Front Squat 5@40% / 5@50% / 5@60% of 90% 1RM Skill/ Accessory: Pull Ups/ Handstand Hold EMOM x 10 Minutes Even: 3-8 Strict Pull Ups/ Negative/ Ring Row Odd: 15-30 …

Read More »

WOD: 09/09/2016

Warm Up/ Mobilise Strength: Front Squat/ Deadlift A: Front Squat 5@75% / 3@85% / 1+@95% of 90% 1RM B: Deadlift 5@75% / 3@85% / 1+@95% of 90% 1RM Accessory: Bulgarian Split Squat 6/Leg x 4 (AHAP) / Rest 45sec MetCon: For Time 25 Deadlift (60/90) 50 Wall Ball (6/9) 75 …

Read More »

WOD: 08/09/2016

Warm Up/ Mobilise Strength: Bench Press 5@75% / 3@85% / 1+@95% Accessory/ Skill: Pull Up / Press Up/ Ring Dip EMOM for 12 Minutes Minute 1: 5-10 Strict Press Ups Minute 2: 3-8 Strict Pull Ups Minute 3: 3-8 Strict Ring Dips MetCon: FOR TIME BUY IN: 500m Row/ Ski …

Read More »

07/09/2016

Warm Up/ Mobilise Olympic Lifting: Clean Complex A: Every 90sec for 8 Rounds 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean *Build to a max Complex* B: Max Output in 6 Minutes for Max Kgs Power Clean C: 2 Rounds 30sec Hollow Hold 15sec Rest 30sec Hollow …

Read More »

06/09/2016

Warm Up/ Mobilise Strength: Back Squat 5@75% / 3@85% / 1+@95% of 90% 1RM Accessory: Weighted Step Ups 6/leg x 4 (AHAP) / Rest 30 – 45sec MetCon: AMRAP for 12minutes 18 Russsian KB Swings (16/24) 12 Box Jumps (20/24″) 6 Alternating Front Rack Lunge (40/60)  

Read More »

05/09/2016

Warm Up/ Mobilise Strength: Strict Press 5@75% / 3@85% / 1+@95% of 90% 1RM Accessory: Band Face Pull/ Tri-Cep push down Superset: 4 Rounds 15 x Band Face Pull 15 x Band Tri-Cep Push Down 1 Minute Rest MetCon: 3 Rounds For Time 30 Sumo Deadlift High Pull (30/40) 20 …

Read More »

WOD: 02/09/2016

Warm Up/ Mobilise Strength: Bench Press 3@70% / 3@80% / 3+@90% Accessory: Barbell Bent Row/ Band Tri-cep push down Superset: 4 Rounds 6 Barbell Bent Over Row (AHAP) 20 Band Tri-cep push down Rest 1 Minute MetCon: AMRAP in 12Minutes 10 Hand Release Press Ups 20 Wall Ball (6/9) 30 …

Read More »

WOD: 01/09/2016

Warm Up/ Mobilise Strength: Deadlift 3@70% / 3@80% / 3+@90% Accessory: Barbell Hip Thrust 6rep X 4 (AHAP) / Rest 1 Minute between sets Skill: Toes to Bar 5-10 Minutes on technique/ progressions  & Scales MetCon: 3 Rounds For Time 21 Bar Over Burpees 15 Deadlift (60/90) or 75% 1RM …

Read More »

WOD: 31/08/2016

Warm Up/ Mobilise Push Press / Push Jerk / Split Jerk Technique Olympic Lifting: Overhead Complex Every 90sec for 6 Rounds: 1 Push Press + 1 Push Jerk + 1 Split Jerk *Maintain Weight, focus on technique* Core: EMOM – 15 Minutes Min 1: 100m Overhead Carry (15/20) Min 2: …

Read More »