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From the Blog

HSPU

Warm up: 2 rounds of: Jog 200m 10 kettlebell swings on each arm 12/8kg 20 tuck jumps 10 kettlebell jerks on each arm 12/8kg Jog 200m   Technique/skill development: Handstand push up (HSPU) including strict, kipping, negative movements and scaled options   WOD: 3 rounds of: 500m row 12 deadlifts @ bodyweight[…]

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Rest Day

Rest days are super important for recovery, with out rest our bodies can’t repair and grow. If you have already had a rest day, today would be a great day to practice a skill or lift you need to work on or catch up on a WOD you missed during[…]

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14.4

Warm up: 1 round of: 20 walking lunges 15 press ups 10 abmat sit ups 5 burpees   Technique: Recap of clean technique and the front rack   Strength: Chest to overhead 2, 2, 2, 2, 2, 2   WOD: 14min AMRAP (14.4) 60cal row 50 T2B 40 wallball shots[…]

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Fran

Warm up: 2 rounds of: Jog 200m 10 wallball shots row 200m   Mobility: Shoulder Bottom squat Hip   Technique and Strength: Squat cleans: 5, 5, 3, 3, 3, 2, 2   WOD: FRAN!! 21, 15, 9 Thrusters 30/40kg Pull ups  

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Muscle up

Warm up: 2 rounds of Row 200m Hands and feet, there and back   Technique: The muscle up! we will be breaking it down and teaching all of the components needed to successfully complete a muscle up.   WOD: For reps 3min max rep air squat 1min rest 3min max[…]

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Thrusters

Warm up: Run 200m x20 american kettlebell swings 8/12kg x15 kettlebell high pull x10 kettlebell jerk   Tekkers and Endurance: Thrusters   WOD: 20min AMRAP 30 DU 20 back extensions 10 DL 50/80kg 10 pull ups 20 ab mat sit ups 30 box jumps 20/24″

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Turkish Get Ups

Warm up: 3 rounds of -20 DU/singles, 20 box jumps, 5 push ups and 1 pull up Technique and Strength: Turkish get ups working up towards a 5RM per arm   WOD, 15 Minute EMOM 3 power snatch 50/30kg 3 burpees   (weights can be scaled to suit individuals strength)

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Front Squats

Warm up: lunges, air squats and press ups Technique and mobility: Front rack positioning with mobility to improve Strength: Front squat (15 minutes working to find your 3rm)   WOD: 21,15,9 and a little bit more 21 front squats @ 60/40kg 21 ring dips 200m run 15 front squats @ 60/40kg 15 ring dips 200m run[…]

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Rest day

Rest days are super important for recovery, with out rest our bodies can’t repair and grow. If you have already had a rest day, today would be a great day to practice a skill or lift you need to work on or catch up on a WOD you missed during[…]

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Chipper the 30’s

Warm up: Full body Mobility: Shoulders, back and bottom of the squat Skills and strength: Kettlebell swing variations and pulling technique   WOD: 1 round for time 30 box jumps, 20″ 30 pull ups 30 kettlebell swings, 24/12kg 30 walking lung 30 knees to elbow 30 kettlebell push press 24/12kg[…]

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