WOD WOD, October 9, 2018
Tuesday Tickla First day on the 3.0 ropes… shes a big girl wowee Warm-up A) Quad Roll x 3 mins per side B) Banded hips x 2 mins per side C) EMOM x 5 Minutes playing with conditioning movements Metcon (Calories) EMOM conditioning ROTATING EMOM 24 Minutes ( 4 Sets ) Minute 1 : 15…
READ MOREWOD WOD, October 8, 2018
Toey as a Roman Sandal The rubber is laid… the rig is locked in… its time to shift some heavy ass weights n get gymnastical woo Warm-up A) Front squat flow + T2B Prep Front Squat (Weight) Every 3.00 x 5 Sets Front Squat 6-6-4-4-4 *Record heavy set of 4 *Aim to finish around the…
READ MOREWOD WOD, October 7, 2018
SUNDAY FUNDAY Metcon (Calories) IN TEAMS OF 3 FOR MAX CALS 1) ASSAULT BIKE 5 sets each of: 45 sec work 2.15 recovery * 30 sec Hollow Hold after each effort. 2) ROW 5 sets each of: 45 sec work 2.15 recovery * 30 sec Double KB Front Rack Hold.
READ MOREWOD WOD, October 6, 2018
Kettlebell kingdom Metcon (AMRAP – Rounds and Reps) In teams of 2 Amrap In 23 Minutes Round 4 round Run 200m 10 x KB Deadlift 20/12kg x 2 8 x KB front squat 6 x KB Push Press 4 x burpee RX PLUS 24/16kg x 2 OPTIONS Select KB load that allows you to complete…
READ MOREWOD WOD, October 5, 2018
Friday Funday Bit of strength , bit of skill , bit of simple conditioning Friday’s at the new digs get around it gonna be a crack Warm-up Warm up : A) ball in shoulder plus banded lats B) Wrist prep / shoulder prep – Passive hang – forward / back leans – Active hang –…
READ MOREFriday Feelzzz WOD, October 5, 2018
Those new Chamber Friday Feels Power Snatch (10 sets of chosen reps) 10 Min Emom Power Snatch Pick your rep range, each set should be unbroken and form should be perfect. If sloppy then decrease chosen weight and or reps. Ring Dips (Max reps) Handstand Push-ups (10 sets of chosen reps) Pull-ups (10 reps of…
READ MOREWOD WOD, October 4, 2018
Witness the Fitness Barbell complex + body weight chipper = Fitness bliss Warm-up A) 2.00 Circle work B) Hip Flow / Perfect stretch sequence C) BB Tech : HPC Metcon (Weight) Every 3.00 x 5 Sets 5 x Hang Power Cleans 10 x Front Rack Reverse Lunges 20 Second x Ring Support ( High or…
READ MOREOlympic Weightlifting WOD, October 4, 2018
OLY CLUB Warm-up A) Difabio Flow B) Barbell Tech : Power clean / Split Jerk Power Clean and Jerk Complex (Weight) 15 Minute open cap 1 x Power Clean + 2 x Hang Power Cleans + 1 x Split Jerk *Build to max for this complex *Enjoy the bants, chill between sets and embrace the…
READ MOREWOD WOD, October 3, 2018
Balancing act Big couple of days to kick off the 3.0 journey. Today, we reset like the best -Balancing the body, correcting , reconnecting , talking some smack and finishing with a quick BANG ! I probably sound like a broken record pumping these types of sessions up, but, only due to the value they…
READ MOREWOD WOD, October 2, 2018
Squats with tha lot First big SQWAT session at 3.0 today crew with a little extra spice added to the mix each set… Peach gains for dayz Warm-up A) 3.0 Flow B) Squat Prep / Monster walks Back Squat (Weight) Every 3.30 x 5 Sets Back Squat 8-8-6-6-6 ( Build to heavy 6 ) Superset…
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