January, 2012

now browsing by month

Posted by: Wykie | on January 31, 2012

‘CINDY’ 1 Feb

WOD – ‘CINDY’

20min AMRAP

5 Pull ups

10 Press ups

15 Squats

Posted in Gymnastics, Metabolic conditioning |

Posted by: Wykie | on January 30, 2012

‘ARI’ 31 Jan

Ari Smith - Future champion athlete

Strength

Clean and Jerk 1-1-1-1-1-1-1

* Between each set do 15 Hip extensions

WOD: ‘ARI’

5 Rounds for time:

5 KB Cleans

5 KB Front Squats

5 KB Push press

5 KB Snatch

*Do 5 reps on each arm

* Weights

RX = 24kg & 16kg

Silver = 20kg & 12kg

Bronze = 16kg & 8kg

Posted in Kettlebell training, Metabolic conditioning, Olympic lifting, Strength |

Posted by: Wykie | on January 26, 2012

Lets go over head 27/1

Strength

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Weight has to be cleaned from the ground.

WOD

10min AMRAP

30 Over the bar burpies

20 Deadlift (60/40kg)

10 Wall climbs

Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: Wykie | on January 25, 2012

What can you do in 2 min… 26/1

WOD

Spend 2min at each station for max reps. 30sec rest between stations. 2 rounds with a minute break in between.

1) Traveling lunges (20/10kg)

2) Med ball sit ups (9/6kg)

3) Ring Dips

4) Burpie Box jumps (60/50cm)

Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: Wykie | on January 24, 2012

Death by pull ups 25/1

Hine - always showing great work ethic

Skill work: Kipping pull up

WOD: Death by pull ups

- Perform 1 pull up in the first minute, 2 in the second minute, 3 in the third minute and so on…

When you fail to complete the set amount of pull ups in a minute, the WOD is over and your score is the round of pull ups that you successfully completed plus the amount of pull ups you got done in the failed round.

Posted in Gymnastics, Strength |

Posted by: Wykie | on January 23, 2012

Build your glutes and skin the cat 24/1

Theres nothing like hanging around the tyre...

Gymnastics

Handstands

Strength

Back squat 5 x 5

Between each set of back squats perform 5 skin the cats.

Posted in Gymnastics, Strength |

Posted by: Wykie | on January 22, 2012

THIRD TIME LUCKY 23/1

3min AMRAP

hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run

90sec rest

6min AMRAP

hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run

90 sec rest

For time (12min cap)

hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run

Compare to 10 November 2011

Happy Birthday Natalie Colville!

Posted in Gymnastics, Metabolic conditioning, Power lifting, Running (pose) |

Posted by: Wykie | on January 19, 2012

Deadly Sumo 20/1

Strength: Sumo Deadlift 3 x 3

Between each set do 4-6 weighted press ups

WOD

3 rounds for time:

20m bear crawl

20 KB Swing (24/16kg)

20 SDHP

Posted in Kettlebell training, Metabolic conditioning, Strength |

Posted by: Wykie | on January 18, 2012

Run for the hills 19/1

Turkish Get Up party

Gymnastics

Tabata Hollow rock

WOD

20min AMRAP

10 KB Cleand & Jerk (16/24kg)

20 Double unders (60 singles)

30 Squats

Hill run

Posted in Gymnastics, Kettlebell training, Metabolic conditioning, Running (pose), Strength |

Next Entries »