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BRING SOME LONG SOCKS – WE ARE CLIMBING ROPES

WORKOUT OF THE DAY

STRENGTH

A. 5 sets of:

3 Cleans (focus on technique, not going heavy)

B. 3 sets of:

10 Drop Cleans (keep it light)

SKILL

Rope Climb Practice

CONDITIONING

16 min EMOM (alternating movements each minute)

  1. 12 Deadlifts 70/50kg
  2. 10 Box Jumps
  3. 30 sec Plank
  4. 2 Rope Climbs

 

NOTHING LIKE A GOOD CLEAN

Getting kids started early with strength and conditioning is going to set them up with good habits and skills for life

WORKOUT OF THE DAY

STRENGTH

20 mins to build up to 80% of 1RM Clean & Jerk with a focus on good form                 

METCON

For time:                                     

10-9-8-7-6-5-4-3-2-1 Clean & Jerk @ 60%        

1-2-3-4-5-6-7-8-9-10 Ring Dips            

WOD – Tuesday 25 October 2016

Check out the Gun show - proudly brought to you by Dave.

Check out the Gun show – proudly brought to you by Dave.

Today we’ll spend some time working on your clean & jerk, with a focus on technique and then building up to a good quality, heavy single rep.  We spend a lot of time cleaning because not only is it an exercise in it’s own right but it is also a transition piece to other movements – e.g. clean a bar from the ground to front squat, or clean a bar to perform an overhead press.  Below is a really good video on a simple technique cue that can fix your jerk.  We want you to control your dip (or slow it down) so that you maintain contact with the bar the whole time, and then drive up explosively to get the bar moving up.  Check it out.

The Talon session tonight will be another “fun” team workout.  No skill required.  Come in and join us at 7.15pm.

WORKOUT OF THE DAY

STRENGTH

20 mins of Clean & Jerk Practice and build up to a heavy single

METCON

12 min EMOM

1: 2 x Clean & Jerks @ 80% of 1RM

2: 10 Burpees

 

WOD – Monday 29 August 2016

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WOROUT OF THE DAY

STRENGTH

Retest your 1RM Deadlift

METCON

In pairs, perform for time:

100 Thrusters 40/30kg

***Every minute on the minute stop the thrusters and perform 3 burpees.  The reps for thrusters and burpees can be shared in anyway 

WOD – Friday 4 March 2016

WORKOUT OF THE DAY

STRENGTH

Take 15 mins to build up to a 1RM Snatch Balance

METCON

In pairs break up the reps how you see fit to complete:

3 rounds of:

50 Deadlifts 80/60kg

50 Hand Release Push-ups

50 Squat Jumps

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