Sunday 7th August 2011
Aug 6th
Today is a REST DAY.
Cook up a storm and prepare some good food for the week ahead. Catch up on sleep. Chill out!!
The coming week is gonna be hard guys and girls…
Saturday 6th August 2011
Aug 6th
Strength:
Deadlift- 5,3,3,1,1,1
Team Work…
Move 5 Tyres, ranging in size ,100m up the road, stack up into a pyramid, dismantle, load onto a cart, move back to the gym, re-stack into a pyramid, then row 2km for time.
Friday 5th August 2011
Aug 5th
Strength:
Barbell Roll-Outs 3×15
Handstand Push-Ups 3 sets to failure
Metcon:
For time-
“Satan says Squat”
500 Squats followed by a 500m Row- (or RUN if its a big class)
* I’ll be curious to see how many people avoid tonight’s wod.
For those athletes who DO want to become TOUGHER, make sure you come tonight!
Thursday 4th August 2011
Aug 4th
Sorry for the late posting everyone!
O.k tonight-
Technique:
Sprint Drills & Some Plyometrics
Metcon:
Every minute Sprint 200m-REST for the remainer of the minute.
Let’s see how many you can do…
Once you are “out” you are to go inside. We will have a task for you to complete…
** Medcraft you are a freak! 70 Rounds…14 km- Geez I miscalculated this workout!
Wednesday 3rd August 2011
Aug 2nd
Strength:
Deadlift 5×5
Metcon1:
Amrap in 10 minutes
20 Box Jumps
40 Squats
Metcon 2:
Amrap in 10 minutes-
Run 100m
10 x Power Clean
Tuesday 2nd August 2011
Aug 1st
Strength:
Squat Snatch 5×3
Back Squat 4×3
Metcon:
3 rds for time-
20 Pull-Ups
20 Kettlebell Swings
20 Push Press @40kg-20kg
200m Run
* Prue our thoughts are with you today…
Monday 1st August 2011
Jul 31st
Strength:
Squat Cleans 4×3 (work sets)
Clean Pulls 4×3
Front Squats 4×3
* Pulls & Squats-start at 90% of your 3RM.
Metcon:
21,15,9
Ring Dips
HSPU
Close Grip Push-Ups (hands together)
Sunday 31st July 2011
Jul 30th
Today is a REST DAY.
Well done everyone for your great efforts this past week!
Saturday 30th July 2011
Jul 29th
After a very thorough warm-up
Strength:
Overhead Squats 5×3
Tyre Flips 3×10
Sled Drag Backwards (50m up,50m back)
Prowler…
***ahhh strongman/strongwoman/strongperson…
Ohh I forgot to mention there might be some extra “Silly Saturday” fun thrown in there somewhere if time permits…
Cameron on Wall Ball
Friday 29th July 2011
Jul 28th
Well it’s been a while…
And a few people have requested it…
So today’s WOD is…drum roll please…
“FILTHY 50″
For time-
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings @24kg-16kg
50 Knees to Elbows
50 Push Press @20kg
50 Back Extensions
50 Wall Shots @9kg-7kg
50 Burpies
50 Double Unders.
* Hope you enjoy it guys.
Tommy and Mel do some hill work
