Wods

Nov 21st, 2017

Category: Blog
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I think we need to pick more fruit

  I, like many others, can be guilty of overcomplicating things.   Often it is really just a form of procrastination, something to kill a bit more time so we don’t actually have to start on the journey towards a particular task, goal or target. For me, if I am honest with myself, it is […]

Nov 21st, 2017

Category: Blog
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Tuesday 21st November 2017

15min AMRAP – 10m handstand walk – 5 strict pull ups – 10 V-ups Today is gymnastic focused and if not all of these movements are you jam just yet, we’ll be scaling them to something that still allows us to move safely and efficiently. Your coach will explain these and help you to find […]

Nov 20th, 2017

Category: Blog
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Monday 20th November 2017

1 rep max Snatch – 15mins 10 rounds for time @ 60% of your 1RM; – 3 snatch grip deadlifts – 6 hang snatches – 9 overhead squats 15min time cap Today is two WOD’s, the first one sets the weight for the second one! BUT if 60% is still a bit heavy to complete […]

Nov 17th, 2017

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Friday 17th November 2017

MUSCLE UP PROGRESSIONS A) 4 rounds NFT; – 8 ring push ups – 5 false grip ring pull ups – 2 weighted dips B) 3 x Toe Nail transition max efforts C) gymnastic swing with pull to the hips D) tabata – hollow rock/hold

Nov 16th, 2017

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Thursday 16th November 2017

There are two parts to todays workout… 12min EMOM – 1 snatch pull – 1 snatch – 1 overhead squat increasing the weight as we go JEREMY 21 – 15 – 9 overhead squats 43/30 burpees

Nov 15th, 2017

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Wednesday 15th November 2017

KAREN 150 wall balls for time 9/6 10’/9′ Today’s WOD is a benchmark so make sure all of your reps are solid! You must break parallel and you must hit your target! If it’s your first time having the pleasure of doing Karen then have a chat with your coach about a plan of attack […]

Nov 14th, 2017

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Tuesday 14th November 2017

20min AMRAP – 12 dumbbell deadlifts – 8 dumbbell cleans – 6 dumbbell push press – 10m overhead walking lunge Dumbbells are prescribed at 22.5kg for males and 15kg for females

Nov 13th, 2017

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Monday 13th November 2017

Front Squats 5 – 5 – 5 @ 75% of your 1RM For time; – block run – 100 double unders – 25 pistols – 400m run – 75 double unders – 20 pistols – 200m run – 50 double unders – 15 pistols

Nov 11th, 2017

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Saturday 11th November 2017

Working for 1 min on, 1 min off for 30 mins, complete the following 5 rounds of max effort; – rope climbs – dumbbell snatch 22.5/15 – rowing/airdyne for calories

Nov 10th, 2017

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Friday 10th November 2017

It’s Muscle Up Progression Day AGAIN! The best day of the week! A day where the clocks off and you have a fantastic opportunity to hone in on your body position and build on your strength, no matter where you are at! If any of it seems frustrating, breathe, be patient AND trust the process!! […]

Nov 9th, 2017

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Thursday 9th November 2017

15min AMRAP – 15 overhead plate lunges 20/10 – 10 handstand push ups Whether you’re upside down today or right way up, todays focus is Shoulder Stability! To be a little more specific, shoulder stability under load… and probably a bit of fatigue by the time 15 minutes is up! Warm them up and then […]

Nov 8th, 2017

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Wednesday 8th November 2017

3 rounds for time: – 15 kettlebell swings 32/24 – 15 burpee box jump overs 24″/20″ then… directly in to 30 ring muscle ups for time Today’s objective; complete a demanding metcon before completing a benchmark! OR, a question I’m sure is regularly on your mind, what’s your gymnastic capacity like when you’re fatigued? If […]

Nov 5th, 2017

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Saturday 25th November 2017

3 rounds for time; – 400m run – 20 toes to bar – 20 deadlifts 100/70 – 20 kettlebell swings 24/16 Today’s run is going to offer a break to a forearms which will no doubt be raging after the first round! Doing these sets unbroken is what we should all be striving for – […]

Nov 4th, 2017

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Saturday 4th November 2017

SLOT MACHINE Teams of 3 AMRAP 7: – 50 back squats 135/95 – 50 back squats 185/135 – AMRAP back squats 225/155 Rest 3 mins AMRAP 7: – 50 bench press 135/95 – 50 bench press 155/105 – AMRAP bench press 185/115 Rest 3 mins AMRAP 7: – 50 deadlifts 185/135 – 50 deadlifts 225/155 […]

Nov 2nd, 2017

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Thursday 2nd November 2017

ANNIE GOT WRECKED For time; – 100 double unders, 50 abmat sit ups, 200m run – 80 double unders, 40 abmat sit ups, 200m run – 60 double unders, 30 abmat sit ups, 200m run – 40 double unders, 20 abmat sit ups, 200m run – 20 double unders, 10 abmat sit ups, 200m run […]

Nov 1st, 2017

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Wednesday 1st November 2017

DEAD AHEAD   4 rounds for time; 21 deadlifts  135/95 15 box jump overs  24″/20″ 9 push jerks  135/95   The bar is the same weight for the deadlifts and the push jerk, make sure you choose a weight today that you can push jerk unbroken for 9 reps every round.

Oct 31st, 2017

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Tuesday 31st October 2017

Muscle Up Progressions A. 10 x 1 Toe Nail Transition B. 10 x ME Ring Pull Up Ring Hold C. 10 x ME Ring Support at the bottom Then NFT work through; 3-4 reps gymnastic swing with pull to hips 4 Russian dips on the box 3 ring pull ups 3 ring dips

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