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Aug 19th, 2017

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Saturday 19th August 2017

DT TRIPLE DECKER SANDWICH For time; 600m run 2 rounds of DT  70/50 600m run 2 rounds of DT 600m run 2 rounds of DT 600m run   DT is a hero wod and when done as prescribed is as follows; 5 rounds for time; 12 deadlifts  70/50 9 hang power cleans 6 push jerks […]

Aug 18th, 2017

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Friday 18th August 2017

Not that she needs it after the hard yards she’s done training BUT still, best of luck to Piki today who is competing in the National Power Lifting Champs in Dunedin!  This lady has been moving some super impressive amounts of weight in her training leading up to this event – we can’t wait to […]

Aug 17th, 2017

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Thursday 17th August 2017

POWER 12min AMRAP 8 push press  60/40 10 kettlebell swings  32/24 12 toes to bar   S’N’C 12min AMRAP 8 push press  40/30 10 kettlebell swings  24/16 12 toes to kettlebell

Aug 16th, 2017

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Wednesday 16th August 2017

POWER 4 rounds for time; 10m dumbbell front rack walking lunge  20-25 / 10-15 200m dumbbell farmer carry 35 air squats 15 ring dips   S’N’C 4 rounds for time; 10m dumbbell farmer carry walking lunge  20-25 / 10-15 200m dumbbell farmer carry 35 air squats 15 push ups

Aug 15th, 2017

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Tuesday 15th August 2017

5 rounds for time; 400m run 15 left arm kettlebell snatches  16/12 15 right arm kettlebell snatches  16/12   This workout should be done at an aggressive pace.  Work on technique in your warmup and maintain it throughout the entire workout!

Aug 14th, 2017

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Monday 14th August 2017

BENCH PRESS 3 – 3 – 3 – 3 – 3   PULL UP 5 – 5 – 5 – 5 – 5   Finisher 150 double unders for time If DU’s are a new skill for you then today aim for 30 as quickly as you can!  Make sure you record your time so you […]

Aug 11th, 2017

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Friday 12th August 2017

PARTNER WOD 5 rounds for time; 500m row 16 handstand push ups                      (HSPU from a box) 1 rope climb “double up”  15ft          (15ft or 12ft “normal” rope climb)   The row can be broken up between athletes however you like but the HSPU and rope climbs must be divided evenly!  If you’ve been doin RX […]

Aug 10th, 2017

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Thursday 10th August 2017

DEADLIFT 3 – 3 – 3 – 3   BACK SQUAT 3 – 3 – 3   Plan to put 6 big numbers on the board today rather than just a 3 rep max!  Keep the load high through all three sets!

Aug 9th, 2017

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Wednesday 9th August 2017

“AMANDA” 9 – 7 – 5 muscle up squat snatch  61/43   SCALES: 1 muscle up = 1 pull up + 1 dip (rings or bars) 1 squat snatch = 1 power snatch + 1 overhead squat   A quick wee benchmark wod but don’t let the rep scheme deceive you either cos whether you […]

Aug 5th, 2017

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Saturday 5th August 2017

“CAMERON” U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Centre in Mobile, Alabama, died on February 28,2012, when his units helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.  He is survived by his parents Bette and John and brother […]

Aug 3rd, 2017

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Can you step up to the challenge???

This Sunday, Sports Southland is running a challenge in the stadium, “The Stadium Step up!” And as the title alludes to, it involves running up and down all the stairs in the stadium. I know to some of you there might be 1000 other things that sound more appealing to do with your Sunday morning, […]

Aug 3rd, 2017

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Thursday 3rd August 2017

9min AMRAP 6 strict pull ups 9 front squats  60/40   (25/15)   finisher… EMOM – 10 3 strict handstand push ups 20 sec tuck support or 10 sec L-sit support

Aug 2nd, 2017

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Wednesday 2nd August 2017

HEAVY DAY Strict Press                3 rep max Push Press                 2 rep max Push Jerk                   1 rep max   We should be starting the next movement where the previous one finishes.  Keep going up until maxes on al 3 lifts are determined.  Make sure you’re taking time between each set to recover!

Aug 1st, 2017

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Tuesday 1st August 2017

“Cement Mixer” Every 3 mins for 7 rounds; 400m run 12 toes to bar   S’N’C Every 3 mins for 7 rounds; 300m run 12 hanging knee raises

Jul 25th, 2017

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Tuesday 25th July 2017

HELEN 3 rounds for time: 400m run 21 kettlebell swings  24/16 12 pull ups   Helen is a benchmark workout and many of you will have done this before, make sure you look up your time before class and set yourself some goals for todays workout.  For those that are having the pleasure of completing […]

Jul 24th, 2017

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This weeks Friday night lights challenge is just over my head

So this week’s Friday Night Lights challenge is a direct shot at our mobility, the Dual Overhead KB Squat. Sounds easy enough on paper but in practice, this can be a very challenging movement, “But I can overhead squat 100kg, 12kg is nothing to me!”. Don’t be counting ducks before they land because Kettlebells have […]

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