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Clean and Jerk Waves

WORKOUT OF THE DAY

STRENGTH

Clean and Jerk Waves

A. Every 1:30 complete the following sets:

1 – 3 CJ @ 60%

2 – 2 CJ @ 65%

3 – 2 CJ @ 70%

4 – 1 CJ @ 78%

5 – 1 CJ @ 82%

6 – 1 CJ @ 88%

B. Clean Pull

5 x 3 at 100% of your best clean and Jerk

CONDITIONING

Quick Burn

7 minute AMRAP:

10 Toes to Bar

20 KBS 24/15kg

30 Double Unders

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GRIP AND RIP

Sarah – Thrusters in the morning sun

WORKOUT OF THE DAY

STRENGTH

Snatch from Blocks (at knee)

4 x 4 – building weight and getting a feel for the position

CONDITIONING

Grip and Barbell Partner WOD

3 rounds for time of:

50m Pinch Carry 15/10kg (each)

40 Hang Power Snatches 30/20kg

30 Dumbbell Deadlifts 20/15kg

40 sec Deadhang (together)

FRIDAY IS CHIPPER DAY

J-Dogg, a GEO Ol’ Dog

WORKOUT OF THE DAY

CONDITIONING

For time:

30 Burpee Pull-ups/Burpees Ring Rows

800m Run

30 Overhead Squats 50/35kg

40 Wallballs

50 KBS 24/16kg

40 wallballs

30 Overhead squats 50/35kg

800m Run

30 Toes to Bar

A COUPLE OF PIECES FROM DIAZ

For those of you who came in yesterday, we introduced you to Wim Hof Breathing.  If you would like to delve a little deeper into the philosophy behind it, check out this really good documentary about Wim Hof.

WORKOUT OF THE DAY

CONDITIONING

3 rounds for time of:

9 Chest to Bar Pull-ups

15 Push-ups

200m Run

rest 4 mins

5 rounds for time of:

15 Thrusters 40/30kg

30 Double Unders

* 1 min rest between rounds

12 DAYS OF XMAS on SATURDAY 22 DECEMBER

On Saturday 22 December we will be holding our traditional running of the “12 Days of Xmas”.  This is an epic workout that has just about everything in it except the kitchen sink.  Although it’s not the end of the year, we treat it as the unofficial wrap up for the year.  We have always had really big numbers attend.  I hope this year is no different.  Please come along and join us.  We will have a drink and a bite to eat afterwards.  Put it in your diary.  This video was from a couple of years ago in our last location.  You might recognise some faces.

Breathing is important.  If you don’t do it, you die.  I guess that illustrates just how important it is.  Yet we take it for granted and are rarely doing it mindfully.  In a training context it can make or break your workout.  Learning how to breathe properly allows you to have more control over your mind and your body, and in turn, perform much more efficiently.  Today we will be incorporating some breathing techniques into the training.

WORKOUT OF THE DAY

CONDITIONING

Before each workout we will be doing a round of Wim Hof breathing.

A. In pairs, complete 7 min AMRAP of:

60 Wallballs

60 Ring Rows

60 Burpees Box Jump Overs

50 Push Press 40/30kg

50 Kettlebell Swings 24/16kg

50 Front Rack Lunges 40/30kg

B. Rest with 1 round of Wim Hof Breathing, then complete an 11 min AMRAP of the above movements

C. Rest with 1 round of Wim Hof Breathing, the complete for time.

 

 

 

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