WOD WOD, April 24, 2019
Barbell Mania Warm-up Foam roll – 2min a side on lats Barbell warm ups (on coaches call) High pull from power pos, knee, floor Muscle snatch from power pos, knee, floor Power snatch from power pos, knee, floor Power snatch complex x2 Metcon (Weight) Power Snatch complex: Every 3mins for 6 sets 5sec Snatch deadlift…
READ MOREWOD WOD, April 23, 2019
Double Dose A BIG DAY – when strong is strong ! Warm-up 30sec on/30sec off x5 – Bike 3way hip stretch (30sec each pose) 3 rounds 30sec glute activation each side 5/5 KB strict press 10 glute band steps (squat every step) Back Squat (Weight) Every 3MOM x 5 Sets 10-8-6-4-2-2 Set 1 @ 40-50…
READ MOREWOD WOD, April 22, 2019
Easter Monday Madness Metcon (AMRAP – Rounds and Reps) AMRAP in 25 Minutes – share reps and distances as pleased 1200m Run ( 3 x 200 each ) 20 x DB 2 Shoulder 52.5/25kg 20 x Bar Muscle Up 20 x Burpee Box Jump Over 24/20" 800m Run ( 2 x 200 Each ) 16…
READ MOREWOD WOD, April 20, 2019
Super Saturday Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30 1500m Run (in 100m blocks) 45 Deadlifts 150/120cal row 45Hang Power Cleans 150/120cal row 45 Front Squats ME Run (in 100m blocks) Rx 60/40kg
READ MOREWOD WOD, April 18, 2019
Triple Threat Warm-up A) Overhead Prep B) BB Tech Push Press (Weight) Every 2mins x 6: 3 Push press + 2 split jerk *No heavier than 70% push press *Drill the techniques Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Minutes 60 x Dubz 20 x Burpee 10 x Power Clean and Jerk 52.5/35kg…
READ MOREOlympic Weightlifting WOD, April 18, 2019
Oly – Complexes wk 4 Metcon (Weight) Pause snatch (below knee) + hang snatch (above knee) 15min open cap Build upto heavy set Metcon (Weight) Clean + Push press + Jerk 15min open cap Build upto heavy set
READ MOREWOD WOD, April 17, 2019
EMOM living Accessory Alt EMOM 14: 1- 5 Bulgarian split squats (each leg) NO WEIGHT 2- 5 Staggered stance DL (each leg) LIGHT Metcon (Calories) EMOM 25 1- 20 Swings 24/16 2- 15 TTB 3- 10 DB Box step overs 22.5/15 4- 45sec max cal Row 5- Rest Record cals on rower OPTIONS : Swings…
READ MOREWOD WOD, April 16, 2019
Tug Boat Warm-up A) Bike / Row / Ski 4 x 30/30 B) 2 Sets of 10 x Cat Cow 10 x Bird Dog 10 x Shoulder taps 5 x T spine rotations Gymnastics Every 3mins for 5 sets : Pull ups – 5 reps Sets 1 & 5 – 5 Strict @ Body weight…
READ MOREWOD WOD, April 15, 2019
April Benchmark – “Dianne” Dianne, sure to bring allll the boys to the yard. One of the shorter more intense girls, sure to leave a taste in your mouth regardless of scaling alternatives… if you get it right. Plenty of time spent priming the body so we can go all in on this beauty! Go…
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Chats with the Chief – Blog 3
PART 3 : “ The wake up call “ Exactly 4 weeks into my journey it was time to take stock. I was advised by numerous, very close and very credible friends that it would be in my best interest to sign up for a “Sprint triathlon” before the big dance so that I could…
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