GET YOUR BODY MOVING

WORKOUT OF THE DAY STRENGTH A. 5 sets of: 5 Back Squats @ 70% B. 6 x 1 Max Distance Broad Jumps CONDITIONING Bodyweight WOD: For time 10 HSPU 10 Chest to Bar 10 Toes to Bar 20 HR Push-ups 20 Pull-Ups 20 Knees to Elbow 30 Air Squats

YOUR HUMP DAY WORKOUT

WORKOUT OF THE DAY STRENGTH A. Take 10 mins to build up to a heavy Snatch Pull   B. 3 sets of: 5 Power Snatch ***Focus on a fast turnover using the pull as a primer. CONDITIONING 5 sets of: 50m Sled Sprints 60/40kg See how fast you can go! ACCESSORIES 3 sets of: 10Continue reading “YOUR HUMP DAY WORKOUT”

FOCUS ON QUALITY MOVEMENT

TODAY WE ARE GOING TO FOCUS ON QUALITY MOVEMENT So many people feel they need to come in and hit a workout hard so that they are sweaty, and out of breath, and the heart rate is through the roof.  Yep, that’s cool for a couple of sessions during the week, but sometimes we needContinue reading “FOCUS ON QUALITY MOVEMENT”

RUNNING PRACTICE

WORKOUT OF THE DAY STRENGTH A. Back squat 5×3 75% B. Strict Press 3×5 70% CONDITIONING Speed test 6 rounds with a minute rest in between each 5 Thrusters 50/35kg 100m Run

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