WOD WOD, December 6, 2019
STRONGPEOPLE FRIDAY Mixing it up outdoors moving some large loads, long distances, quickly ! Warm-up Full body Flow + Glutes + Farmers Carry tech 10m MAX effort Farmers Carry (Weight) Move load 10m with ought any stoppage *Combined load both handles + bumper load Big Black : 70 kg ( 35 p/hand ) Orange :…
READ MOREWOD WOD, December 5, 2019
Franks Tank Warm-up Run Prep + Glutes + T2B progressions Metcon (6 Rounds for reps) E4M x6 (total) Alt between a) 400m Run 12 TTB b) 400m Row 5 Dball over shoulder *3min cap on rounds Rx 55/35 OPTIONS: Run: Reduce run to 300 or bike/ski TTB: Reduce reps or straight leg raises Dball: Reduce…
READ MOREOlympic Weightlifting WOD, December 5, 2019
Cycle 11: Volume wk 4 Snatch (Weight) E2M 1×3 @ 50% 1×3 @ 60% 2×3 @ 70% 2×3 @ 75% 3×3 @ 80% Clean and Jerk (Weight) E2M 1×2 @ 50% 1×2 @ 60% 2×2 @ 70% 2×2 @ 75% 3×2 @ 80% Front Squat (Weight) 10mins Work up to single between 95-100%+ *6 attempts…
READ MOREWOD WOD, December 4, 2019
Rump Day Back Squat (Weight) E3M x5 – 60-70% Set 1: 3 reps Set 2: 6 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps *Slight increase from 2 weeks ago *after each set: 30sec DU practice Metcon (7 Rounds for reps) CARDIO OPTION: 60 Seconds on / 60 seconds off…
READ MOREWOD WOD, December 3, 2019
Tuesday Tune Up Yeah we back on that train, you know the one hehe Warm-up 5x 30/30 Bike/ski ("resting" partner inchworm walkouts / Shoulder taps) Metcon (Calories) Teams of 3; E3M x 10 rounds 45sec Bike/Ski *In rest complete: 30sec Press Grip OH BB hold @ 20/15kg *Bike pace to stay the same for duration…
READ MOREWOD WOD, December 2, 2019
MASS Monday V2 Post Murph, you may be feeling a lil dusty. Let the body do its thing, don’t push it to places it doesn’t want to go today… Warm-up Gym length athletic flow + Glutes Knee Pulls / Frankies / floor sweeps / Lateral Band walks Lateral Lunge / Rotation Lunge / Spiderman Lunge…
READ MOREWOD WOD, November 30, 2019
Movember Murph Yeowwwww we made it. Ugeeee day for The Chamber crew to get around Men’s health and the Movemeber foundation. Even if your not training, head on down for a feed and support in any way you can… get after it crew Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air…
READ MOREWOD WOD, November 29, 2019
Friyay Murph prep MASSIVE day ahead on Saturday…. today is all about blood flow and breathing. Walk out with a hop in your step and into Friday feeling grouse. Chill vibes all day! Metcon (Calories) Sustain Machine Condition. W/ a partner 2 Rounds (each) 2min on/2min off – Bike 1min transition 2 Rounds (each) 2min…
READ MOREWOD WOD, November 28, 2019
Holdin on Breath n keep on movin! Warm-up Couch stretch x 2 min Tricep Smash x 2 mins ( BB in rack ) 2 Sets 5 x Cat Cow 5 x Rocking adductor p/side 5 x t spine rotations 5 x Banded Monster walks p/side 10 x Banded 1/4 squats Front Squat (Weight) E3M x6…
READ MOREOlympic Weightlifting WOD, November 28, 2019
Cycle 11: Volume wk 3 Snatch (Weight) E2M 1×3 @ 45% 2×3 @ 55% 3×3 @ 65% 3×3 @ 75% Clean and Jerk (Weight) E2M 1×2 @ 45% 2×2 @ 55% 3×2 @ 65% 3×2 @ 75% Front Squat (Weight) 10mins Work up to single between 85-95% *6 attempts max
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