Metabolic conditioning

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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 |

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 |

Posted by: | on October 25, 2011

Tuesday 25 October

Allblack victory 8 / 7

WOD: for time - 8 pull ups  /  8 Burpies  /  8 box jumps  x7

Strength: Weighted pull ups

Posted in Metabolic conditioning, Strength |

Posted by: | on October 20, 2011

Friday 21 October

Strength: Shoulder press

WOD: 5 rounds

10 Deadlifts (100/60kg)

10 Face the bar burbies

50 Double unders

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Posted in Gymnastics, Metabolic conditioning, Strength |

Posted by: | on October 19, 2011

Thursday 20 October

Strength: 5×5 Hang Clean

WOD: 21     15     9

Hang cleans (50/30kg)

Hollow Rocks    

 

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Posted in Gymnastics, Metabolic conditioning, Power lifting |

Posted by: | on October 18, 2011

Wednesday 19 October

Strength:

Split jerk     5     5         3     3

WOD:

Double alternating Tabata of:

Plate Thrusters (15/10kg)

Box jumps (60/50cm)

 

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Posted in Metabolic conditioning, Power lifting |

Posted by: | on October 17, 2011

Tuesday 18 October

Skill: Running (Pose)

WOD:

200m run – 20 Pull ups      200m run – 20 push ups     200m run – 20 squats         200m run – 20 sit ups

                    x3

 

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

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