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Posted by: Wykie | on February 26, 2012

7 fast rounds 26 Feb

Strength

Deadlift

1 – 1 – 1 – 1 – 1

Compare to the 3rd of Feb

WOD

7 Rounds for time:

5 Pull ups

10 Box jumps (50/40cm)

15 Swings (24/16kg)

Posted in Gymnastics, Kettlebell training, Metabolic conditioning, Strength |

Posted by: Wykie | on February 15, 2012

Planking 16Feb

Gymnastics

Wall plank: 3 rounds

10 sec -10sec rest

20sec – 20sec rest

30sec – 30sec rest

WOD

4 / 8 / 12 / 16 / 12 / 8 / 4

1 arm KB swings (16/24kg)

Hang power clean (20/30kg)

Buy out: 3min Plank

Posted in Gymnastics, Kettlebell training, Metabolic conditioning |

Posted by: Wykie | on February 13, 2012

Partners 14 Feb

Matt S 130kg Bench BOOM!

WOD

In pairs perform the following 20min AMRAP

Buy in of 100 KB SDHP (24/16kg)

(Partner 1) 20 BB Traveling Lunges 30/20kg

(Partner 2) 40 Air Squats

(Partner 2) 20 BB Traveling Lunges 30/20kg

(Partner 1) 400m Run

“You cannot dream yourself into a character; you must hammer and forge yourself one.”
- Henry David Thoreau

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

Posted by: Wykie | on February 6, 2012

‘CARDS’ 7 Feb

WOD

‘Cards’

The class split into groups of 2 or 3. The task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m for each card.

The exercises;

Clubs = Kettlebell swing (24/16)

Diamonds = B/B Clean & jerk (40/30)

Spades = Sit up

Hearts = Run 400

Joker = 20 burpies

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

Posted by: Wykie | on February 1, 2012

Mental battle 2 Feb

Mandy

WOD

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

Scaled

20 Double KB strict press (16kg/8kg)

30 Pull-ups

40 Kettlebell swings, 1.5 poods

50 Sit-ups

60 Burpees

Posted in Gymnastics, Kettlebell training, 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 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 |

Posted by: Wykie | on January 16, 2012

Turkish get up 17/1

Strength: Turkish Get Up

6 6 4 4 2 2

WOD

5 Rounds for time

4 TGU (24/16kg)

8 Snatches (40/20kg)

12 Hand release press ups

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

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