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Posted by: | on November 24, 2011

Thursday 24 November

skill: TABATA double unders

WOD: 3 rounds for time of
Run 400m with medbal (9/6kg)
5 x 10m bear crawl
10 Burpie box jumps

Compare to 13 October

Posted in Gymnastics, Metabolic conditioning |

Posted by: | on November 16, 2011

Thursday 17 November

Leandi smashing the knee's 2 Elbows

Strength: Deadlift 5 x 1

WOD: 3 rounds for time

10 Deadlifts / 20 Pull ups / 30 Sit ups (feet anchored)

run 800m rd1, 400m rd2, 200m rd3

Gold: 100kg/70kg  Silver: 70kg/50kg  Bronze: Scale DL’s as needed

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

Posted by: | on November 15, 2011

Wednesday 16 November

Brad cleaning in the cage

Skill/strength: Handstands

WOD: 5 rounds

3 HSPU / 6 T2B / 9 KB Snat

Posted in Gymnastics, Kettlebell training, Metabolic conditioning |

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 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 |

Posted by: | on October 26, 2011

Wednesday 26 October

Ido - Stunning Back Squat: Calfs to hamstrings, weight on heels, chest up

Skill: TABATA Double unders

WOD: 10min AMRAP
10 Thrusters 95/65
10 Pushups

 

 

 

 

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Posted in Gymnastics, Metabolic conditioning |

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