WOD WOD, August 28, 2018
Body Building meet Functionality Warm-up A) Bike 5 x 30/30 B) EMOM x 6 Odd : 20 Second reverse grip hang even : 30 second wall walk to support Accessory 15 Minute open cap with buddy 3-5 x Strict Pull Ups ( Chest 2 Bar / Chin Over / Banded – choose one) 10 x…
READ MOREWOD WOD, August 27, 2018
The return of Tail Pipe Warm-up A) Banded Hips x 2 Minutes P/side B) In pairs ( WOD pairs ) 2 Rounds each P1 : Row 250/200 m – No Foot Straps P2 : Rotate between : 5 x Sumo stance incowrm walk outs 10 x Lunge + Rotation C) Glutes Deadlift (Weight) Every 2.30…
READ MOREWOD WOD, August 26, 2018
Sunday Funday Metcon (Time) Sunday Funday Teams of 3 – African Triple 3′ Triathlon 3km Ski Erg 20 mile (32 km) Assault Bike 3km Run ———– Break up the workout however you like. Go into the workout with a game plan and stick to it. Fail to prepare, you prepare to fail.
READ MOREWOD WOD, August 25, 2018
Thrustin Rustin Metcon (AMRAP – Rounds and Reps) In teams of 2 : amrap in 21 9 / 7 x cal row 9 x kB thruster 20/12kg x 2 9/7 x cal row 9 x pull ups Round for round with buddy Options RX plus : 24-/16kg x 2 Thruster : Reduce load / front…
READ MOREWOD WOD, August 24, 2018
Friyay Boulder Shouldering Shoulder Press (Weight) Press ( 5 x 3 @ 78-80 %) Every 2.30 x 7 Sets Set 1 : 3 Reps @ 60 % Set 2 : 3 Reps @ 70 % Set 3-4-5-6-7 : 3 Reps @ 78-80 % 1RM ( By feel ) *After each set perform 3 x Single…
READ MOREOlympic Weightlifting WOD, August 23, 2018
OLY CLUB Warm-up A) Difabio flow + Snatch Balance / Power Snatch tech B) Every 90’s x 3 Sets for Quality , speed , skill transfer 5 x Muscle Snatch Plus 5 x Snatch Drops – Only to power snatch receiving position *All completed with empty barbell Power Snatch (Weight) Every 2: 30 x 7…
READ MOREWOD WOD, August 23, 2018
The day of the Gainz Back Squat (Weight) Back Squats ( 5 x 3 @ 78-80 %) Every 3:00 Minutes x 8 Sets Set 1 : 3 Reps @ 60 % Set 2 : 3 Reps @ 70 % Set 3-4-5-6-7 : 3 Reps @ 78-80 % 1RM ( By feel ) TEMPO : 3-X-1-1…
READ MOREWOD WOD, August 22, 2018
Skilled n Thrilled Gymnastics Rope Climb Skill Session – 10 Minute cap 1 x Rope Climb of choice : A) L seat legless from floor up to roof B) Legless from floor C) With legs to roof D) With legs to 15ft E) Tech with coach *No more then 7 reps per person *Develop skill…
READ MOREWOD WOD, August 21, 2018
EMOMalution Warm-up A) Full Body Foam Roll B) 2 Round run through of workout 30/30 – light Metcon (Calories) Odd Object conditioning EMOM x 20 ( 4 Sets ) Minute 1 : 10 Second Assault bike Minute 2 : 30 Second Deadball Hold 55/35kg Minute 3 : 10 Second Row for cals Minute 4 :…
READ MOREWOD WOD, August 20, 2018
Hang Solo Warm-up A) 10 x 20m Shuttles B) Athletic Flow Glute Pulls Toe Touch Frankenstein Rotation Lunge Lateral Lunge Spiderman Lunge Inch Worm C) Glutes D) Barbell Tech Hang Clean and Push Jerk (Weight) 3 x Hang Cleans ( Squat ) + 1 x Push Jerk Every 2.15 x 7 Sets Option : Hang…
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