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Posted by: | on November 13, 2011

Monday 14 November

Dirk ball slaming

Skill: Double unders

Strength: Shoulder press 5  5  3  3  1  1

WOD: 10min AMRAP

10 log roll v-ups / 20 sit ups / 30 double unders

Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: | on November 11, 2011

Saturday 12 November

ANNIE
50,40,30,20,10
double unders + situps

Posted in Gymnastics, Metabolic conditioning |

Posted by: | on November 10, 2011

Friday 11 November

3min AMRAP
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run
>
> 90 second rest
>
> 6min AMRAP
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run
>
> 90 second rest
>
> For time (12min cap):
> 1 x hill run
> 20 hang power cleans (40/20kg)
> 20 burpies
> 20 box jumps
> 1 x hill run

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

Posted by: | on November 8, 2011

Wednesday 9 November

Dave pushing above the standard

Strength – Back squat 3  3  3  3  3

WOD – 30 SDHP / 20 Push press / 30 SDHP / 15 Push press / 30 SDHP / 10 Push press / 30 SDHP / 5 Push press

SDHP (30/15kg) / PP (60/30kg)

Posted in Metabolic conditioning, Strength |

Posted by: | on November 7, 2011

Tuesday 8 November

 

Katie gets some air

Strength – Deadlift 5  5  3  3

WOD – 1.2km run / 50 Lunges (10/5kg) / 40 Jump ins / 30 press ups / 20 stand ups / 10 Wall climbs

Posted in Metabolic conditioning, Running (pose), Strength |

Posted by: | on November 4, 2011

Saturday 5 November

nutrition seminar and breakfast

8:00 Welcome

8:15 Wykie – Is it just our lack  of discipline, or is there  more  to it?

8:30 Dan – food tips and ideas

8:45 Warm up

9:00 Heat 1

9:15 Heat 2

9:30 BBQ breakfast

Posted in Nutrition |

Posted by: | on November 2, 2011

Thursday 3 November

Skill / Stregnth: Snatch 3 x 3

WOD: 6min AMRAP

  • 10 Box jumps
  • 10m Bear crawl
  • 10Wall balls (6kg – men to the black line, ladies to the grey line)
  • 10m Bear crawl

Posted in Metabolic conditioning, Olympic lifting |

Posted by: | on November 1, 2011

Wednesday 2 November

Ollie and Cam KB swinging

Skill & Strength: Cleans 5 x 5

WOD: 10 min AMRAP:

  • Double unders
  • Every time you stop, do 20 Hollow rocks

Posted in Gymnastics, Metabolic conditioning, Olympic lifting, Strength |

Posted by: | on October 31, 2011

Tuesday 1 November

Coach Wykie working on handstand

WOD: 20min AMRAP

10 jump ins / 10 shoot throughs (50cm box) /            10 down ups / 10 grasshoppers / 100m run

Posted in Gymnastics, Metabolic conditioning, Running (pose), Uncategorized |

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