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Glute and Core Activation Warm Up A. Clean Pull into Squat Clean 1.1 x 6 sets, working up to 75-80% B. 15 min AMRAP 30 cal Bike/Row 20 Squat Cleans 10 Muscle Ups

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May62016

06/05/16

Daily TrainingMay 6, 2016 Leave a comment

A. Split Jerk Tech 15-20min CrossFit – build to heavy double Balance – do triples @ light/moderate weight B. For Time 30 Cal Row 30 T2B / Knee Raises 30 Power Cleans @ 60kg/40kg 30 Box Jump Over @ 24″/20″ / Step over or Step Ups

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May52016

05/05/16

Daily TrainingMay 5, 2016 Leave a comment

A. EMOM x 8min CrossFit – Squat Clean, Hang Squat Clean, Hang Thruster, Jerk/Split Jerk Balance – 2 Front Squat, 1 Thruster, 1 Push Jerk B. 3 Rounds for Time 10 C2B Pull Ups / Pull Ups / 15 Ring Rows 20 Burpees 30 Cal Row 40 Double Unders / 120 Single Skips

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May42016

04/05/16

Daily TrainingMay 4, 2016 Leave a comment

A. Ring Muscle Up Technique – 15min – false grip, transition work, kipping B. 4 Rounds for Quality Single-Arm DB Row x 8-10 reps each arm @ 2111 Rest 45 seconds KB Halo – 5 reps one way, 5 reps the other way Rest 45 seconds 10 Strict hanging T2B/Knee Raises Rest 45 seconds 3…

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May32016

03/05/16

Daily TrainingMay 3, 2016 Leave a comment

5 min Double Under practice warm up A. 20min EMOM ODD MIN – 14 burpees EVEN MIN – 20 box jumps B. 20min, 2-3 person row relay Max 300m effort per person 20 walking lunges after each row effort

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May22016

02/05/16

Daily TrainingMay 2, 2016 Leave a comment

8 rounds @ challenging weight, rest 30 sec between movements 10 Bench Press / DB Floor Presses 4 Deadlifts @ 75-80% AMRAP Strict Pull Ups / Tough Ring Rows 5 Box Jumps @ 30″/24″

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May12016

April 2016 – Matt de Montfort

Client Of The MonthMay 1, 2016 Leave a comment

Client of the Month for April 2016 is Matt De Montfort (the Red Captain from Challenge Week) Ever since he (and his partner Sav) started with us late last year to help get in shape for their wedding (in a few weeks!) he has gone from strength to strength. Shredding many kilograms off his body…

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Apr292016

29/04/16

Daily TrainingApril 29, 2016 Leave a comment

A. Build to 10RM Back Squat / Balance/New: 10 reps x 3 @ moderate weight B. EMOM x 18 minutes (6 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar/Knee Raises Minute 2 – 30 seconds of Assault Bike/Row for Calories or Ball Slams Minute 3 – 30 seconds of…

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Apr282016

28/04/16

Daily TrainingApril 28, 2016 Leave a comment

A. EMOM x 10 Odd Minute – 30 sec AMRAP L-Sit progression (Rings/Box) Even Minute – Pistol Progression 8 per leg / Single Leg Split Squat 8 per leg B. 10 min Touch and Go technique work Every 90 sec x 8 4 TnG Power Clean Unbroken *If successful increase reps by 2 for next…

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