WOD WOD, January 17, 2020
Friyay SPRINT Warm-up A) Gym Length athletic Flow + Glute / Scap Prep B) Demo for Glute bridge BP Functional Body Building Perfrom 3 sets @ each station rotation 1. 16 x Dual KB FR Alternating Reverse lunges ( 8/8) 2. 16 x SA DB Glute bridge Bench Press @3011 (8/8) 3. 20 Second L…
READ MOREWOD WOD, January 16, 2020
Turk Alert Its been a minute… the Turkish get-up is BACK Warm-up A) 5 rounds in pairs 30sec row 30sec inchworm walkouts w/ push up B) TGU tech Metcon (AMRAP – Reps) TGU – skill session / body priming 10 Minute AMRAP for quality Alt sides turkish get ups *Weight : Start light, move well,…
READ MOREOlympic Weightlifting WOD, January 16, 2020
Cycle 1: Time to start over Wk 2 Snatch (Weight) EMOM 15 2 @ 50% *Try the full lift Clean (Weight) EMOM 15 2 @ 50% *Try the full lift Split Jerk (Weight) E2M x5 3 @ 50% *1sec pause in catch Snatch Grip Deadlift (Weight) E2M x5 3 @ 90%Sn *Pull to the power…
READ MOREWOD WOD, January 15, 2020
Bring back the Barbell Hang Power Clean (Weight) Barbell cycling E2M x6 Pause hang power clean doubles (2sec pause at knee + 2sec pause in catch) Sets 1,2,3: 2 @ 50% Sets 4,5,6: 2 @ 60% *Keep the pauses strict *focus on a strong tight catch Metcon (AMRAP – Rounds and Reps) AMRAP 6 Minutes…
READ MOREWOD WOD, January 14, 2020
Booty Cycle W1 Warm-up 20sec each side glute activation banded walk 10 step each forward/backward 5 banded squat with squat tempo 20sec each side glute activation banded walk 10 step sidewalks 10 banded psoas march 20sec each side glute activation banded walk 10 step each forward/backward (around feet) 20 banded psoas march Back Squat (Weight)…
READ MOREWOD WOD, January 13, 2020
Monday Mashin Warm-up 3 rounds 100m jog TTB progression – scap pull up/kip/kipping leg raise 20sec plank Metcon (10 Rounds for reps) E2M x10 (total) Alt between a) 100m run + 9 TTB (aim for unbroken) b) 100m run + 9 Burpees *TTB & Burpees reduce by 1 each round (9-8-7-6-5) OPTIONS: Run: Row same…
READ MOREWOD WOD, January 12, 2020
Sustainable Sunday Bushfire Fundraiser WOD Saturday 7/8am – $5Bushfire Raffle/ Auction 9.15am – $5 per ticket Metcon (6 Rounds for reps) Sustainable Sunday MAP 4 cyclical 2 Minutes on / 2 Minutes off @ repeatable Bike Row Ski *Repeat this for 2 cycles ( 24 Minutes ) *Set up a whiteboard, record cals on each…
READ MOREWOD WOD, January 11, 2020
Super Saturday Bushfire Fundraiser WOD Saturday 7/8am – $5Bushfire Raffle/ Auction 9.15am – $5 per ticket Metcon (AMRAP – Rounds and Reps) Super Saturday In Team of 2, AMRAP in 24 Minutes 40 x DB HC and Jerk 40 x Burpee Box Jump – Step Down Run 400m Together 40 x DB Box Step Ups…
READ MOREFriday Feelzzz WOD, January 10, 2020
Back with 2020 New Year, New Me Feelzzz Bushfire Fundraiser WOD Saturday 7/8am – $5Bushfire Raffle/ Auction 9.15am – $5 per ticket Hang Power Snatch (1×2) 12 mins to find a heavy double for the day. Metcon Fitness Extravaganza From 0-8 mins: 100/80 cal Row 30 Synchro Wallballs 20/14lbs From 8-16 mins: 100/80cal Ski 30…
READ MOREWOD WOD, January 10, 2020
Power Hour BUSHFIRE FUNDRAISER WOD THIS SATURDAY 11th JAN – DETAILS ON FACEBOOK / EMAIL Warm-up Snatch Prep 101 Hang Power Snatch (Weight) E90’s x 7 Sets 4-4-3-3-2-2-2 *Building to 80-85% PS *No Misses *HPC if not going overhead Metcon (Time) Power Couplet 7 RFT – 12 min cap 15 x WB 3 x HPS…
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