Friday 24, April 2015

Warm up:

RUN ;-)

Stabilizer:

Mountain climbers on medicine ball 50 each side

Strength:

Strict press

Metcon:
800m run
then
3x
10 deadlifts 102.5/80kg
20 box jumps
then
800m run

Thursday 23, April 2015

Warm up:

400m row
4x
10 KB swings
10 goblet squats
10 box jumps

Stabilizer:
T-side plank with reach through
50 each side

Skill:
Hanging bar movement

Strength:

Power clean
3-3-3-3-3

Jerk
3-3-3-3-3

Metcon:
AMRAP
8 mins

3 clean and jerks
3 toes 2 bars
6 clean and jerks
6 toes 2 bar
and then
9
9
12
12
etc until the time is up

Tuesday 21, April 2015

Warm up:

Med ball thrusters - 1 minute
Gate swing - 2 minutes
Side lunge - 1 minute each side

Stabilizer:

Cross body mountain climber
50 each side

Skill:

Hanging bar movement - grab a coach and perfect what your wanting to achieve

Strength:

Bench press
5-5-5 warm up
5-3-1+

Metcon:

AMRAP 7 minutes

3 thrusters 50/30kg
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
and keep adding 3 until the end of the 7 minutes

Monday 20, April 2015

Warm up:

1 minute - med ball thrusters
2 minute - gate swing
1 minute each side - side lunges

Stabilizer:

Elevated feet plank hold
Max effort x 3

Skill:

Hanging bar movement of your choice
3x max effort

Strength:

Deadlifts
5-5-5 warm up
5-3-1+

Metcon:
1000m row
then
5x
30 hand to hand kettlebbell swings 24/16kg
30 wall balls 20/16lb

Friday 17, April 2015

Warm up:

3x
200m run
10 OHS
10 push ups
10 reverse lunges

Stabilizer:

3 min max plank hold

Skill:

3x ME double unders rest as needed between

Strength:

Snatch technique

15 minutes

Metcon:

Main site WOD

15 min AMRAP
7 push press 60/40kg
7 OHS
15 GHD sit ups

Thursday 16, April 2015

Warm up:

Fish game - get 1000m

Stabilizer:

100 ab mat sit ups

Skill:

100 double unders

Strength:

Back squats
5-5-5
3-3-3+

Metcon:

"Griff"

2x
800m run forward
400m run backward

Wednesday 15, April 2015

Warm up:

Fish game on the rower

Stabilizer:

100 hollow rocks

Skill:

3 min AMRAP double unders

Strength:

Bench press
5-5-5
3-3-3+

Metcon:

"Karen"

150 wall balls for time 20/16lb

Tuesday 14, April 2015

Warm up:

200m easy jog
200m jog
200m sprint

Stabilizer:

Skill:

Double unders
6 min AMRAP

Strength:

Deadlifts
5-5-5 warm up
3-3-3+

Metcon:

"Cindy"

5 pull ups
10 push ups
15 air squats

10 minutes beginner
15 minutes intermediate
20 minutes RX

Monday 13, April 2015

Warm up:

400m run

Lane drills with coach

Stabilizer:

100 mountain climbers

Skill:

Double unders
5 min AMRAP

Strength:

Strict press
5-5-5 warm up
3-3-3+ @ 70/80/90%

Metcon:

Fight Gone Bad

Sunday 12, April 2015

Thank you to everyone who came out to the Hunter Creek Trail Hike today.

It was a blast, and cant wait for the next adventure!

Friday 10, April 2015

Warm up:

Friday funday

Stabilizer:

100 mountain climbers

Skill:

Rope climbs

Strength:

Power cleans
3-3-3-3-3

Squat cleans
2-2-2-1-1-1

Metcon:

6 min EMOM
3 hang cleans
5 chin ups
7 KB swimgs 24/16kg

Rest 2 minutes

6 min AMRAP
3 power cleans
6 push ups
9 air squats

Thursday 9, April 2015

Warm up:

you know it

Stabilizer:

150 bicycles

Skill:

Rope climb

Strength:

Bench press
5-5-5 warm up
5-5-5+

Metcon:
7x
1 min work
1 min rest

1 min of work you must complete
10 KB swings - HEAVY
5 KB cleans each side - medium to heavy
5 KB snatch each side - medium

***Every round not completed is a 10 burpee penalty

Wednesday 8, April 2015

Warm up:

Coaches choice

Stabilizer:

150 flutter kicks

Skill:

Rope climb

Strength:

Deadlifts
5-5-5 warm up
5-5-5+ 65/75/85%

Metcon:

Tabata
24 rounds of 20 seconds work, 10 seconds rest of
Thrusters 42.5/30kg
KB cleans 24/16kg - each side

Tuesday 7, April 2015

Warm up:

Coaches choice

Stabilizer:

100 v-twists

Skill:

Rope climbs

Strength:

Strict press
5-5-5 warm up
5-5-5+

Metcon:
6x 2 min AMRAP
20 KB swings 32/24kg
10 KB press 24/16kg - can be double KB's
30 second rest between rounds

Monday April 6, 2015

Warm up:

This week is first coach in choice of the warm up.

Stabilizer:

4x10 iso lever hold on the bar

Skill:

Rope climbs

Strength:

Week 1 Cycle 1 Phase 4

***ADD 2.5 kg to your upper body lifts from your LAST one rep max
***ADD 5 kg to your lower body lifts from your LAST one rep max

Back squats
5-5-5 warm up
5-5-5+ @ 65/75/85% of your 90% of your 1 rep max

Metcon:

400m run
20-18-16-14-12-10-8-6-4-2
KB swings
Goblet squats
KB OH sit ups

200m run after the set of 10
400m run to finish the workout

Sunday 5, April 2015

Happy EASTER!!!!!

If you were one of the few that came in today, we kicked some ass

7x
5 min rounds
AMRAP of
3 clusters 42.5/30kg
6 push ups
9 air squats
1 min rest

Friday 3, April 2015

Warm up:

6 mins
500m row then AMRAP
10 jump squats
10 wall balls

Stabilizer:

100 v-twist weighted

Skill:

You are using it today!

Strength:

Snatch
2-2-2-2-2-2

Metcon:

4x
25 KB swings
10 pistol squats each side
15 doubl unders
5 KB snatch each side
200m sprint

Thursday 2, April 2015

Warm up:

4 minutes
1 deadlift
1 hang clean
1 thruster

Stabilizer:

5 min max reps

Skill:

Pistol squats

Strength:

Front squats
7-7-5-5-3-3

Metcon:

21 front squats 80/60kg
21 burpees
21pull ups
15 thrusters 60/42.5kg
15 burpees
15 pull ups
9 back squats 80/60kg
9 burpees
9 pull ups

Wednesday 1, April 2015

Oh it is that day of practical jokes and pranks galore.

Tried thinking of something in here to do as a prank, but was scared whatever I wrote on the board you would walk in, see it, think, that lady is insane, and either walk out, or start the WOD. So, no jokes here, just a good workout hour for you.

Warm up:

7 mins on the clock
400m run
Then the remainder of your time
Box step ups - weighted
light weights, mid sized box for you

Stabilizer:

150 sit ups

Skill:

Pistol squats - try them with a band - ask a coach for this move (sweet idea Coach Markus)

Strength:

Sumo deadlift
7-7-7-7-7

Metcon:

16 minutes
Odd minutes - max rep ring push ups
Even minutes - 5 deadlifts
     Beginner: 60/40kg
     Intermediate: 80/60kg
     Advanced: 102.5/80kg