September 7, 2020

Mums Always Right

MUMS ALWAYS RIGHT! I used to think that the pinnacle of life was staying up late, eating bad food and doing whatever Mum would tell me not to do. Fast forward and I quickly discovered this was not the pinnacle of life and Mum was right. Mum’s are always right. So what did Mum say?…

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September 3, 2020

WOD WOD, September 4, 2020

Friday Warm-up 30sec on/30sec off 1- Ski 2- Step ups 3- Sit ups 4- Plank 5- 100m Run *start everyone at different stations Metcon (Calories) EMOM 24 1- 45sec ski (cals) 2- 12-20 Step ups (BW) 3- 5-15 Toes to rings 4- 45sec Dball hold 5- 150m Run 6- Rest Rx 55/35 SCORE: Cals INTENT:…

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September 2, 2020

WOD WOD, September 3, 2020

Thursday Warm-up 5min general flow then The CP barbell special Power Snatch (Weight) Power snatch E90sec x10 Sets 1-5: 2 reps @ 50% Sets 6-10: 1 rep, build upto medium-heavy Power Clean and Split Jerk (Weight) Power clean and jerk E90sec x10 Sets 1-5: 2 reps @ 50% Sets 6-10: 1 rep, build upto medium-heavy…

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September 2, 2020

Olympic Weightlifting WOD, September 3, 2020

Cycle 9: Traditional Wk 4 Snatch (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Clean and Jerk (Weight) E90sec x10 1st 5: 2 @ 50% 2nd 5: build up singles Front Squat (Weight) E2M x6 Heavy double Snatch Pull (Weight) 3 pos pause Sn DL E2M x6 2 @ 100%Sn…

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September 1, 2020

WOD WOD, September 2, 2020

Wednesday Warm-up 2 sets (up and down gym) 30sec glute activation (set 1 R, set 2 L) Lunge with roation Extended inch worm walk out Duck walk (heels up if you need) Bear crawl Front Squat (Weight) INTENT: Push the squats as this is the main part Strength day FS + BS Combo Wk 4…

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August 31, 2020

WOD WOD, September 1, 2020

Tuesday Warm-up a) Foam roll 2mins per side lats b) 3 rounds 100m Run 10 Russian swings 5 Nurpees Metcon Pre WOD Skills – 10min open cap All things TTB! Option 1: Strict/Kip TTB Option 2: Strict/kip straight leg raises Option 3: 10 Beat swings + 20sec hollow hold Option 4: 8 V-up/Sit up +…

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August 30, 2020

WOD WOD, August 31, 2020

Monday Warm-up 3 rounds 30 Single skips 6 Pass throughs (with a pole) 6 Snatch grip strict press (pause at top & find tension) AMRAP 4 (extended warm up) 5 Lat activation per side 5 Squat jumps 5 OHS with pole Overhead Squat (Weight) Strength – Overhead squats E2M x5 3 reps *push press if…

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August 29, 2020

WOD WOD, August 30, 2020

SUNDAY FUNDAY Metcon COLD start….WARM finish EMOM 30 Min 1 – 40sec Row Min 2 – 40sec Bike Min 3 – 40 sec Ski Min 4 – 40 sec Dbl KB FR hold Min 5 – Rest KB: 2×20/12kg ** Get whiteboards out – track ** Use first 2 rounds as warm up (cold start)….

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August 28, 2020

WOD WOD, August 29, 2020

Saturday Metcon (AMRAP – Rounds and Reps) Super Saturday In teams of , AMRAP 22, Round for Round 200m Run 6 x C2B Pull Ups 9 x S2OH 6 x Burpee Box Jump Rx:42.5/30kg RX + 52.5/35kg *Must do C2B Rx++ Option : 3-6 UB Bar MU Modify: Run : 100m ( Fast ) C2B…

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August 27, 2020

WOD WOD, August 28, 2020

Friday Warm-up 50 x Single skip / 25 Dubz 10 x Drinking birds ( 5/5 ) 10 x Reverse Lunge ( 5/5) 10 x Banded RDL – hands on thighs x 3 sets Deadlift (Weight) Strength E3M Deadlifts (1sec pause at top of lift) 5×5 *First set at 50% then build to 70-75% FOCUS: Technique…

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