About Jason Sawyer

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So far Jason Sawyer has created 1276 blog entries.

Quadzilla

The hang squat clean when done well is a thing of beauty. Power, speed and accuracy will position you under the bar, and core strength and leg and hip strength will allow you to rise up from the bowels of hell with the earth on your front rack. The workout is based on the benchmark ‘Jackie’ but with the big squatters of the gym getting to the handstands first. A perfect primer for the monster squat Hero wod ‘Manion’ this Sunday at 3pm. Go well.

Strength

EMOM 10

2 Hang Squat Clean (build)

WOD

” Quadzilla ”

Row 1km

50 Front Squat (60/40)

30 HSPU

CAP 14

 

2018-09-18T19:56:37+00:00 18th September 2018|

Fight Club

Our ‘nastics takes a new direction and goes freestyle. Work on the progressions to get you to new levels in the kipping handstand pushup or the bar muscle up, and get upside down and get walking. Our WOD is a screamer that will have you gasping against the ropes ;-)

Gymnastics 

EMOM 10

Odd : Pull Up/ Bar MU Kipping Practice

Even : HS Hold/Kipping HS/ Walking Practice

WOD

” Fight Club ”

Power Clean (42.5/30)

Thruster

Box Jump Over (60/50)

Pull Up

Assault Bike

3 Rounds

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for bike) and the total is your score.

2018-09-17T20:39:06+00:00 17th September 2018|

1984

Today we continue building our positional strength with a full component of starting and finishing positions. Then a workout that challenges your integrity of movement when body temperature and heart rate are jacked.

Strength

Snatch

E3M 5R

1 High Hang Power Snatch (pockets)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Build each round )

WOD 

” 1984 ”

Run 800 m

19 Power Snatch (50/35)

84 Double Under

19 Power Snatch

Run 800 m

For time.

 

2018-09-16T17:20:20+00:00 16th September 2018|

Partner Painstorm

An updated and new and improved Partner Painstorm for your Saturday morning ‘suffering with mates’ session.

“Partner Painstorm “

Run 200 m

7 Power Clean (70/45)

7 Box Jump (75/60 cm)

Row 250 m

7 Push Jerk (70/45)

30 minute AMRAP

* Partner A runs, B power cleans, A box jumps etc

2018-09-14T19:56:14+00:00 14th September 2018|

Karen

Friday Fun Day and we build up to a heavy triple thruster then go after another girl. This time is Karen.

” The only way to finish Karen in a reasonable amount of time is to mentally compartmentalise  the horrifying totality of the task, ignore the mental imperative to stop and just concentrate on the next few reps. When you can do that you’ve learned how to keep moving past the siren song of comfort and relief to the finish..” Greg Amundson.

Strength

E2M 5R

3 Thruster

WOD

” Karen ”

150 Wall Ball Shots (9/6 kg)

For time.

2018-09-13T20:22:24+00:00 13th September 2018|

Dam Builder

Week 2 of our split jerk block. Two pauses here – in the dip (of the dip drive), and on the catch (in the split). Focusing on rigidity and stability throughout the movement.

Strength

EMOM 10

2 Split Jerk (build)

WOD

” Dam Builder  ”

10 to 1 reps of

Deadlift (100/70)

HSPU

Toes To Bar

2018-09-12T21:26:22+00:00 12th September 2018|

Clean Run

On this hump day we clean and then clean some more. We will also pay special attention to our set up and ensure we optimise our force generation by doing this extremely well. #no excuses.

Strength

EMOM 10

2 Hang Squat Clean (build)

WOD

” Clean Run ”

10-9-8-7-6-5-4-3-2-1 reps of

Power Clean (70/45)

Run 200 m

CAP 20

2018-09-11T21:37:03+00:00 11th September 2018|

Walk Of Life

Our Red Skull Champ and much adored Master nails another gold medal in the Oceania Pacific Champs over in Malaysia. An inspiration to all of us on sticking to task, being consistent and constantly working on her game. Congrats Michelle!

Gymnastics 

EMOM 10

3-5 Strict C2B Pull Up

3-5 Strict HSPU

WOD

” Walk Of Life  ”

AMRAP 13

60 Cal Row

50 Push Press (42.5/30)

40 C2B Pull Up

30 m Handstand Walk

*Scale C2B to Jumping C2B

and HSW to 60 m Bear Crawl.

 

2018-09-10T19:56:30+00:00 10th September 2018|

Rabbit Punch

Positional Snatches will be Mondays theme for the weeks leading to summer. Our focus is on quality reps and pausing at each set up and catch position. Lots of reps to contend with so keep the weights light, and be accurate!

Strength

Snatch

E3M 5R

1 High Hang Power Snatch (pockets)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Build each round )

WOD 

” Rabbit Punch”

5 DB Hang Squat Snatch (left arm)(22.5/15)

5 Burpee

5 DB Hang Squat Snatch (right)

5 Burpee

5 Rounds

CAP 10

 

 

2018-09-09T20:03:57+00:00 9th September 2018|

Steel Whip

TEAM WOD

” Steel Whip ”

AMRAP 20

Teams of 3

3 Rope Climb

9 Clean and Jerk (70/45)

Run 400 m (Morgan St)

Partner A runs 400 m while B completes as many reps as possible of couplet , while C rests.

When runner returns, players rotate.

Score is MAX REPS

2018-09-07T20:33:50+00:00 7th September 2018|