WOD WOD, June 20, 2018
Daring Greatly Warm-up K Star Pull Up / Handstand Prep Gymnastics Rotating EMOM 15 Minutes : 5 Sets Minute 1 : 3 x weighted strict pull ups – Choose / Add load / any grip Minute 2 : 1 Minute Handstand play ( walks / holds ) Minute 3 : REST OPTIONS: Pull Up :…
READ MOREWOD WOD, June 19, 2018
Strictly Business Warm-up A) 10 x 20m Shuttles ( 10/10 ) B) 3 Sets of : 5 x Single arm KB PRess + 20m walk P/side 10m x Bear Crawl 5 x Strict Knee raises 10 x Scap Push Ups from knees Shoulder Press (Weight) Every 2.15 x 7 Sets Set 1 : 5 @…
READ MOREWOD WOD, June 18, 2018
Legging it Warm-up A ) Bike 5 x 30 / 30 B) Perfect Stretch Flow C) Med Ball Clean warm up D) Glutes – Clams / bands Back Squat (Weight) Every 3.00 x 7 Sets Set 1 : 5 @ 50 % Set 2 : 4 @ 60 % Set 3 : 3 @ 70…
READ MOREWOD WOD, June 17, 2018
Empty the tank “All who are willing are welcome” Metcon (Calories) In Teams of 3 : 10 x 45 on 2.15 off Assault bike or Ski erg *After each effort : 20m Bear Crawl Score teams total cals Spice
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FITTER FASTER STRONGER 2.0
The Fitter Faster Stronger nutrition and lifestyle challenge will transform your life and create solid foundations for your fitness future. Through personalised nutrition coaching and our proven training methods, at the end of 8 weeks you’ll have transformed your body, your eating habits and mindset around exercise.
READ MOREWOD WOD, June 16, 2018
2 Peas in a Pod Metcon (AMRAP – Rounds and Reps) In teams of 2 : Divide teams to each side of gym 2 x 12 Minute minute AMRAPS / REST 4 Minutes A 1) 200m Sandbag Sprint – Swap shoulders @ 100m mark 1 x Rope Climb 2 Roof *Round 4 Round REST 4…
READ MOREFriday Feelzzz WOD, June 15, 2018
Affliate Allstar – Final Prep before the big wknd. Metcon (Time) Heavy Metal FFF – MMM 6 Min Time Cap 1 rm Clean and Jerk * Females lift together and males lift together. They will all share plates. Team mates can assist loading bars. 1 min Transition *load barbels to 60/40 100 clean and jerks…
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Fruit Cake Fridays Warm-up Coach K Double Dip Prep 3RM Weighted Dip (Weight) 3 Rep max weighted dip from box platforms Every 2.00 x 7 sets: 3 x Weighted Dips Set 1 @ Body weight, add load as you progress OPTIONS : 1. 3 Reps at BW every set + 10 second hold 2. 3-x…
READ MOREWOD WOD, June 14, 2018
Leg Day PICK CLASSOR OLY… NOT BOTH Warm-up Front Squat Prep / Glutes Front Squat (Weight) Every 3 Minutes x 7 sets: Set 1 : 5 @ 50 % Set 2 : 4 @ 60 % Set 3 : 3 @ 70 % Set 4/5/6/7 : 3 @ 80 % After every set : 10-20…
READ MOREOlympic Weightlifting WOD, June 14, 2018
OLY CLUB Warm-up A) Gym Length Flow B) Barbell Tech : Snatch Balance / Power Snatch Snatch Balance (Weight) E2MOM x 4 Sets: 5 x Snatch Balance *Speed focus *Work to best depth * No Misses Power Snatch (Weight) 12 Minute Open Cap: 1 x Power Snatch 1 x Hang Power Snatch 1 x Overhead…
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