Blog

13/12/16

Partner WOD
24-21-18-15-12-9-6-3
Bike/Row calories
KB swing (24kg/16kg)
Burpees

Players swap after each movement. e.g. P1 does 24 cals, P2 does 24 cals, P1 does 24 KB swings, P2 does 24KB swings, so on and so forth.

Details

12/12/16

365 Total

Front Squat (15-20 min)

CGBP (15 min)

Power Clean (15 min)

Details

09/12/16

Pull-up preparation work

A1. Front Squat 2 reps x 4 (heavier this week), rest 60-90 sec
A2. Weighted Strict Pull Up 1-3 reps x 4 (heavier this week), rest 60-90 sec
///Beginner – Negative Pull Up ALAP 1 rep + 3 Assisted pull ups x 4, rest 60-90 sec

B. 9–6–3
Thrusters @ 60kg/40kg
Pull Ups

Rest 3 minutes

C. 15–12–9
Thrusters @ 45kg/30kg
Pull Ups

Details

08/12/16

A. 10 minutes of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats

Rest 3-4 minutes

B. 10 minutes AMRAP
6 Power Snatch @ 40kg/25kg
6 Box Jumps (or 12 step Ups)

Rest 3-4 minutes

C. 10 minutes AMRAP
400m run/row/ski
30 DU/60 skips

Details

07/12/16

A. EMOM x 7
2 Power Cleans – start at 80% of 1RM and work towards 90%

Bench Press Preparation
B1. CGBP 3-4 reps x 4 – rest 60-90 sec
B2. DL 3 reps x 4 – rest 60-90 sec

C. 100m Row to get the lowest row pace you can get, rest 2:30 x 4

Details

06/12/16

A. 3 Strict HSPU + 3 Kipping HSPU + 3 heavy push press with 5 sec negative heaps controlled tempo x 4, rest 60-90sec
///Beginner – HSPU progression

B. Partner WOD – AMRAP 14 minutes teams of 2 for reps
1km row (100 pts)
100 burpees (divided in any way)
100 sit ups (divided in any way)
Rest 3 minutes

C. Partner WOD – AMRAP 14 minutes teams of 2 for reps
100 wall balls (divided in any way)
100 KB swings (divided in any way)
100 walking lunges (divided in any way)

Details

Weekly Client Achievements 5.12.16

Great work everyone! Amber – 50kg Power Clean PR Jelena – 35kg Power Clean PR and 40kg CGBP PR Louie G – power snatch pr 50kg Big Jeff – power snatch pr 60kg Peta Laybutt – high hang power snatch pr 30kg Santana, Amelia Pham and Ian cropped first hand stand hold! Deepak Anand getting…

Details