WOD: 16/08/2016

Warm Up/ Mobilise Strength: Strict Press 5@40% / 5@50% / 5@60% of 90% 1RM Accessory: Barbell Bent Row/ Band Face Pull Superset: 3 Rounds 8 Barbell Bent Over Row (AHAP) 20 Band Face Pull rest 45-60sec Skill: HSPU 5-10 Minutes on technique/ progressions and scales MetCon: 4 Rounds For Time …

Read More »

WOD: 15/08/2016

Warm Up/ Mobilise *Deload Week* Strength: Deadlift 5@40% / 5@50% / 5@60% of 90% 1RM Accessory: Barbell Hip Thrust 10rep x 3 (AHAP) / Rest 1 Minute between sets Skill: Double Unders Tabata (20:10 x8) Double Unders for max reps MetCon: For Time 42 – 30 – 18: Double Unders …

Read More »

WOD: 12/08/2016

Warm Up/ Mobilse Strength: Strict Press/ Front Squat A: Strict Press 5@75% / 3@85% / 1+@95% of 90% 1RM B: Front Squat 5@ 75% / 3@85% / 1+@95% of 90% 1RM Accessory/ Skill: Wall Walk & Hold/ Handstand Hold Tabata – 20sec Hold : 10sec Rest x 8 MetCon: ‘KAREN’ …

Read More »

WOD: 11/08/2016

Warm Up/ Mobilise Strength: Back Squat 5@75% / 3@85% / 1+@95% of 90% 1RM Accessory: Bulgarian Split Squat 8/ Leg x 3 (AHAP) Rest 30-45sec between sets Skill: Power Snatch Burgener Warm Up MetCon: For Time Complete 75 Cal Row 50 Box Jump (20/24″) 25 Power Snatch (30/40) Time Cap: …

Read More »

WOD: 10/08/2016

Warm Up/ Mobilise Olympic Lifting: The Bear Complex 15 Minutes to establish a 1RM Bear Complex: 1 Power Clean + 1 Front Squat + 1 STOH + 1 Back Squat + 1 STOH MetCon: Every 2:30 for 6 Rounds Complete 1 Bear Complex (40/60) 10 Burpee Over Bar 100m Sprint

Read More »

WOD: 09/08/2016

Warm Up/ Mobilise Strength: Deadlift 5@75% / 3@85% / 1+@95% of 90% 1RM Accessory: Romainian Deadlift 8rep x 3 (AHAP) / Rest 1Min between sets Skill: Double Unders 1 Round Tabata Double Unders for Max Reps MetCon: For Time Complete 30 – 20 – 10 reps of: Double Unders (2:1 …

Read More »

WOD: 08/08/2016

Warm Up/ Mobilise Strength: Bench Press 5@75% / 3@85% / 1+@95% of 90% 1RM Accessory: Barbell Bent Over Row 8rep X 4 (AHAP) / Rest 1 Minute between sets Skill: Toes To Bar/ Pull Ups 5-10 Minutes on Techinque, progressions, scales MetCon: A: AMRAP: 5 Minutes 5 Toes To Bar …

Read More »

WOD: 05/08/2016

Warm Up/ Mobilise Strength: Deadlift 3@70% / 3@80% / 3+@90% of 90% of 1RM Accessory/ Core: Turkish Get Up – 8 Right / 8 Left (AHAP) Skill: HSPU 5-10 Minutes on progressions/ scales: – RX – Reduced Range of Motion – Pike Press Ups – Hand Release Press Ups MetCon: …

Read More »

WOD: 04/08/2016

Warm Up/ Mobilise Strength: Back Squat/ Strict Press A: Back Squat 3@70% / 3@80% / 3@90% of 90% 1RM B: Strict Press 3@70% / 3@80% / 3@90% of 90% 1RM Accessory: Barbell Back Rack Step Ups 8/ Leg x 3 (AHAP) / Rest 30 – 45sec between sets MetCon: For …

Read More »

WOD: 03/08/2016

Warm Up/ Mobilise Overhead Squat Mobility & Technique Olympic Lifting: Overhead Squat EMOM: 10 Mins 2 OHS (Maintain weight). *focus on technique over Load* Skill: Power Snatch 5-10 Minutes on technique MetCon: Open Workout 14.1 AMRAP: 10 Minutes 30 Double Unders (2:1 SS) 15 Power Snatch (25/35)

Read More »