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 […]
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 […]
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
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
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!
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 […]
3 rounds for time; 800m run 20 L pull ups 30 back extensions
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 […]
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!
“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 […]
10 rounds for time; 10 burpees 10 sit ups Get in to a good pace, stick to it and remember to breathe!
“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 […]
PARTNER WOD 3 rounds for time; row 1km 60 abmat sit ups 30 deadlifts 70/50 (55/35)
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, […]
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
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!
“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
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 […]
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 […]