Category Archives: WOD

Workout of the day

THURSDAY SPECIAL

TODAY’S CLASSES ONLINE ARE:
6.00am, 7.00am, 9.30am, 3.00pm (barbell class), 4.00pm , 4.15pm (Young Guns) 5.30pm and 7.00pm

WORKOUT OF THE DAY

WARM-UP 1

2 rounds of:

20 sec Deep Squat

20 sec Lizard Stretch each side

 

WARM-UP 2

2 rounds of:

30 sec Side Plank each side

10 Split Stance Pulses each side

 

STRENGTH SUPER-SETS

4 sets of:

6 Bulgarian Split Squats each leg

10 Single-Leg RDL’s

 

3 sets of:

10 Goblet Cossack Squats (5 each side)

20 Russian KBS

 

CONDITIONING

6 min AMRAP:

20m Bear Crawl

5 Half Hindus

10 Explodes

HUMP DAY CONDITIONING

Jump into one of our Live Streamed Classes at 6.00am, 7.00am, 9.30am, 4.00pm, 5.30pm or 7.00pm.

WORKOUT OF THE DAY

WARM-UP 1

2 rounds of:

20 sec Deep Squat

10 Lizard Rotations

 

WARM-UP 2

2 rounds of:

10 Butterfly Hip Raises

20 Shoulder Taps

 

CONDITIONING

20 min EMOM

1) 10 Burpees

2) 10 Squats + 10 Squat Jumps

3) 12 KB/DB Snatches or Odd Object Ground to Overhead

4) 30 Russian Twists with Odd Object

 

Upper Body Stamina

10 min EMOM

1) 10 Self Supported Rows on each arm/10 Inverted Rows/10 Bent Over Rows

2) 20 Push-ups

 

 

OUR FIRST LIVE STREAMED BARBELL CLASS TODAY AT 3PM

 

OUR FIRST LIVE STREAMED BARBELL CLASS WILL BE ON TODAY AT 3PM.  THIS IS SOMETHING EXTRA WE ARE ADDING TO THE SCHEDULE OVER AND ABOVE OUR REGULAR CLASSES.  YOU WILL NEED A BARBELL FOR THIS, OR AT THE VERY LEAST, A PVC/LENGTH OF PIPE TO WORK THROUGH THE TECHNIQUES.  

WARM-UP 1

2 rounds of:

30s Deep squat

30s side Plank each side

10 Arrested Supermen reps

 

WARM-UP 2

2 rounds (empty bar)

10 Front Squats

10 Good mornings

10 Bentover rows

 

SNATCH WORK

A. 8 minute EMOM

3 High hang muscle snatches + 3 Overhead squats (light)

 

B. 4 sets of:

3 Power Snatch + Overhead squat @moderate weight

1 min rest between sets

 

STRENGTH

OPTION 1

“I don’t have much weight”

4 sets of:

4 Snatch high pulls

4 Full snatch

1 min rest between sets

-then-

5 sets of:

10 Back squat jumps (empty bar)

10 Snatch grip RDLs

 

OPTION 2

“I can load up”

4 sets of:

4 Snatch pulls @60% 1RM deadlift

2 min rest/set

-then-

5 sets of:

5 Back Squats @80% 1RM Back Squat

2 min rest between sets

BARBELL CLASS AND YOUNG GUNS START TODAY

GUESS WHAT? We have a barbell class starting today at 3pm….AND, we have our Young Guns classes starting back too.  How good is that!!!!

Today’s Live Streamed Classes will be on at 6.00am, 7.00am, 9.30am, 4.00pm, 5.30pm and 7.00pm.

We will also run our first Live Streamed Barbell class at 3pm and our first Young Guns class at 2.30pm.

WORKOUT OF THE DAY

WARM-UP PART 1

2 rounds of:

20 sec Deep Squat

20 sec Lizard Stretch each side

 

WARM-UP PART 2

2 rounds of:

30 sec Side Plank each side

10 Split Stance Pulse each leg

 

HANDSTAND SKILL WORK

4 sets of:

20 sec Handstand Hold (back facing wall)

1 min rest between sets

4 sets of:

5 Strict Handstand Push-ups/5 HSPU Negatives/ 5 Box HSPU/5 Polar Bear Push-ups

 

PISTOL SKILL WORK

5 sets of:

5 Pistols each leg with 3 sec Negatives/5 Box Pistols with 3 sec Negatives/ 10 Weighted Single Leg Deadlifts each leg

 

CONDITIONING

1 min Plank

-then-

2 rounds of:

10 Goblet Squats

10 V-Ups

10 Goblet Reverse Lunges

10 Lemon Squeezes

10 Squat Jumps

-then-

1 min Plank

 

 

CHECK OUT THIS WEEK’S CLASS TIMETABLE

THIS WEEK’S LIVE STREAMED CLASS TIMETABLE


WORKOUT OF THE DAY

WARM-UP PART 1

2 rounds of:

20 sec Deep Squat

1 x Lizard Rotations

 

WARM-UP PART 2

2 rounds of:

10 Butterfly Hip Raises

20 Shoulder Taps

 

CORE STRENGTH

5 rounds of:

10 V-Ups

30 sec Plank

 

CONDITIONING PART 1

3 rounds for time of:

20 Kettlebell Swings (if KB not available, use a dumbbell, bag with weight)

20 Squats

5 Wallclimbs

 

CONDITIONING PART 2

For time:

40-38-36

Jumping Lunges

Sit-ups

 

 

 

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