Metabolic conditioning

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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 17, 2012

Can you count to 10? 18/1

Jumping Jono

Strength: Thrusters

5 5 3 3 1 1

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Burpies / Sit ups

“All change is not growth, as all movement is not forward.”
- Ellen Glasgow

Posted in Gymnastics, Metabolic conditioning, 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 |

Posted by: Wykie | on January 15, 2012

Run for your life 16/1

Dirk, Doug M and Abe Box Jumping

WOD

Run 5k

“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”
- George Matthew Adams

HAPPY BIRTHDAY JOE FARIS!

Posted in Metabolic conditioning, Running (pose) |

Posted by: Wykie | on January 13, 2012

‘HELEN’ 13/1

Brad put up a great fight with FRAN but ended up on his back like we all do

Saturday open gym

WOD – ‘HELEN’

run 400m

21 Swings (16/24kg)

12 Pull ups

3 Rounds for time

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

Posted by: Wykie | on January 12, 2012

Tabata Something Else

Jonas Shooting through

Strength

Shoulder Press 5 5 3 3 1 1

WOD

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score = total reps from all 32 intervals.

Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: Wykie | on January 11, 2012

Filthy Fifty

JK seeing great results on the pull ups

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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

Posted by: Wykie | on January 10, 2012