Blog Archives

New Saturday Timetable – 8am Class and 9am Workshop

Don’t forget……

There is no longer a 7am Open Gym.  Saturdays will now consist of an 8am class and a 9am Workshop session.  Today the workshop will focus on the Jerk.  Feel free to come in.

WORKOUT OF THE DAY

STRENGTH

A. E2mOM for 14 minutes

5 Back Squats – building weight

Then drop back to 50% of what you got to and perform a 5 minute AMRAP of back squats.

B.  Push Press from racks

3 x 5 with a 3 second eccentric each rep (stay light focus is on control)

Every time you finish a set, max Ring Push-Ups

C. ABS

3 rounds of:

50 Russian Twist with bodyweight

30 sec Hollow Hold

30 sec Rest

HOW MUCH THRUST HAVE YOU GOT?

Diaz and Annaliese – you know a comp is serious when you get your own name sign.

WORKOUT OF THE DAY

STRENGTH

15 mins to build to 3RM Thruster

METCON

15 min EMOM

  1. 15 Kettlebell Swings 24/16kg
  2. 10 Box Jumps
  3. 15 Push Press 40/30kg
  4. 45 sec Plank
  5. 10 Strict Pull-ups

WOD – Thursday 12 May 2016

Sarah

Sarah

WORKOUT OF THE DAY

STRENGTH

1 Deadlift + 1 Hang Power Clean + 1 Hang Clean

SKILL

Pistols skill work

METCON

For time:

10 Pistols

200m Kettlebell Carry 24/16kg

30 Kettlebell Swings 24/16kg

1 min Plank

50 Double Unders

1 min Plank

30 Kettlebell Swings

200m Kettlebell Carry

10 Pistols

***15 min timecap

WOD – Saturday 9 April 2016

12973544_1079945598734522_4098569336243680026_o

Our new Saturday schedule starts today:

7.00am Open Gym 

8.00am Team WOD (Talon) for all members

9.00am Olympic Lifting

WORKOUT OF THE DAY

METCON

In teams of 4:

400m Sled drag 60kg

400m Wallball run with one 9kg wallball per team (whole team runs)

150 Hand Release Push-ups

2000m Row

150 Squats

150 Kettlebell Swings 24/16kg

400m team member carry (one team member is carried the entire 400m)

WOD – Tuesday 24 March 2015

Ben hit 15.4

Ben hit 15.4

STRENGTH

Deadlift 8-8-6-6-4-4

***Build load every set

 

METCON

For time:

30 Kettlebell Swings 32/24kg

20 Shoulder to Overhead 50/35kg

10 Strict Pull-ups

%d bloggers like this: