WOD WOD, July 15, 2019
Naughty Nancy Warm-up Warm up Pt 1 AMRAP 6 Lat activation (5/5) 100m jog 10 Swings (Light) 3 Burpees Warm up Pt 2 Barbell tech – Snatch / P/snatch Snatch (Weight) A) Every 30sec for 5mins , 1 rep @ 50% Then, straight into B) 7mins to work upto heavy single/1RM Power Snatch (Weight) Metcon…
READ MOREWOD WOD, July 14, 2019
Sunny Sundays Metcon (AMRAP – Reps) Sunday Showdown 5 Sets of 3 Minutes on / 3 Minutes off 400m Run 10 / 7 cal Bike or Ski Max reps DB snatch in time remaining 22.5/15kg *Min 30 seconds on DB snatch, if not, run 300m REST 5 ABADABAS: 2 Sets of 40/20 Plank BW Russian…
READ MOREWOD WOD, July 13, 2019
Super Saturday Metcon (Time) In Pairs – 25 minute cap 8 Rounds for time ( 4 Each ) 250/200m Row 6 x Burpee Pull Ups ( from dead hang ) 3 x Deadball 2 Shoulder 55/35kg Into ( no rest ) 8 Rounds for time ( 4 Each ) 8 x Box Jump on and…
READ MOREFriday Feelzzz WOD, July 12, 2019
Friday Night Delight 🙂 Metcon (Time) In Pairs – Part A For time (00:00 – 10:00) 60 Double Unders 10 Thrusters 60 Double Unders 20 Thrusters 60 Double Unders 30 Thrusters Rx – 50/35 Scaled – 40/25kg or less and single skips x2 Remainder of time : Rest Metcon (Time) Part B – In Pairs…
READ MOREWOD WOD, July 12, 2019
Friyay Scramble Warm-up A) Athletic flow x 5 Minutes B) BB tech – All movements Clean and Jerk Complex (Weight) 1 x Power Clean 1 x Push Press 1 x Push Jerk 1 x Split Jerk E2.00 x 7 : *Building Metcon (Time) Post Lifting Burner: 6 Set CAP (12mins) 90sec on/30sec off 10 x…
READ MOREWOD WOD, July 11, 2019
Gas it Warm-up Johnson Primer – x 2 Rounds Cat Cow Rocking Adductor T spine rotations Planche Leans Shoulder Taps Accessory Pre WOD prime – In Pairs M4M for 12-14 Minutes 6 x Tempo Strict knee raises ( hollow ) 8 x KB half kneeling press P/side 10 DB Rows (5/5) (Heavy) 12 x DB…
READ MOREOlympic Weightlifting WOD, July 11, 2019
Cycle 6: Snatch & Back squat Wk 3 Snatch (Weight) Every 2:30mins 1×3 @ 50% 1×2 @ 60% 1×2 @ 70% 1×1 @ 75% 1×1 @ 80% 1×1 @ 85% 1×1 @ 87% 3×1 @ 90% Clean and Jerk (Weight) Every 3mins 1x (2+2) @ 50% 1x (2+2) @ 60% 1x (2+2) @ 70% 1×1…
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Chiefs Weekly Wisdom #5 – The Social Media ‘Black Hole’
The social media “black hole” This blog was inspired by a man whom I look up to as a business owner / human in general and had the honour of meeting via attending his “Insider” seminar in April of this year, Carl Paoli @carlpaoli. He posted about the above not long ago, the “social media…
READ MOREWOD WOD, July 10, 2019
BIG DAY Warm-up A) Bike 5 x 30/30 B) Hip Flow – Gym Length C) Glute Prep Back Squat (Weight) E2.15 : 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80% 1×1 @ 90% 1×1 @ 95% 1×1 @ 101%+ *1 attempt at a max *Have a spotter or 2 ready *…
READ MOREWOD WOD, July 9, 2019
Man v Machine Metcon (AMRAP – Reps) EMOM x 24 : 4 Sets 30 Seconds work / 30 Seconds rest Min 1 : # cal bike Min 2 : max dubz in 30 Min 3 : # cal Row Min 4 : 12 x DB box Step Overs Min 5 : # cal ski Min…
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