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) 12 Deadlifts 70/50kg 10 Box Jumps 30 sec Plank 2 Rope Climbs  


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 &Continue reading “NOTHING LIKE A GOOD CLEAN”

WOD – Tuesday 25 October 2016

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 movementsContinue reading “WOD – Tuesday 25 October 2016”

WOD – Monday 29 August 2016

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