chris

WOD: Friday

WODs January 29, 2015

Check out our latest Athlete Spotlight featuring Nikki.

Five rounds:
DB Bench Press 8-10 Reps
Row 400m
Rest as necessary between exercises.

WOD: Thursday

WODs January 28, 2015

EMOM x 10:
Wall Ball 10/6kg

Rest 3 min.

EMOM x 8:
Burpee Box Jump Over 24/20″

Rest 3 min.

EMOM x 6:
Russian Swing 32/24kg

Notes: You get to choose the reps for this one with rx’d being dependent on maintaining those reps for each round (with full range of motion and prescribed weights/heights of course). For example, if you choose 10 wall ball, then you need to do 10 each round for rx’d. You can pick a different number for each movement but it must be maintained. If you fail to maintain your chosen number, your lowest reps in any given round will be your score for that movement.

WOD: Wednesday

WODs January 27, 2015

A. Pendlay Row 4 x 8
*Rest 2 min.

B. Three rounds for reps:
1 minute: Pull-ups (choose a style that is appropriate to your goals)
1 minute: Parallette Shoot Through
1 minute: Toes to Bar
1 minute: Rest


WOD: Tuesday

WODs January 26, 2015

A. Clean & Jerk 1.1
*Build to a max.
*Take a 10 sec. reset between reps.

B. Five rounds for time of:
10 Front Squats 60/40kg
20 Lateral Jumps (over barbell)

 

Gym Closed for Australia Day

WODs January 25, 2015

*Please note that the gym is closed today for Australia Day.  Have a great day celebrating this great country we live in!

WOD: Saturday

WODs January 23, 2015

*Check out this video, it’s hilarious!

*Please note the gym is closed on Monday for our normal timetable.

Both 7am and 8am sessions will run as per usual today – see you there.

 

 

WOD: Friday

WODs January 22, 2015

Ten rounds for time of:
Run 100m
10 Lunges 20/15kg
Farmers Carry 100m 2 x 24/16kg KB’s
Rest 30 sec.

WOD: Thursday

WODs January 21, 2015

“Gwen”
Clean & Jerk 15-12-9 reps
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Notes: This is one of those workouts where people look at the whiteboard and say “is that it?” – this is where I get a big smile and start to rub my hands together. Let me assure you, if you do this right you will not feel ripped off. I have programmed this workout with barbell cycling in mind, which means getting used to hanging on to the bar when you really want to dump it and experimenting with ways to be efficient at linking reps together. While we want you to go “heavy”, don’t go too far and turn this into a test of whose got freakish levels forearm endurance. The load should cause you to have to pause several times per set but not to the extent where you’re losing the training effect of barbell cycling.

*Check out the demo video – not exactly how I want you to hit it but an impressive effort regardless.