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So far Jason Sawyer has created 1459 blog entries.

Battle Ships

Classes at 730am with JS and again with Coach Hole at 930am

TEAM WOD

Teams of 3

” Battle Ships ”

Row 150 Cals

9 Rope Climb

60 Thruster (42.5/30)

Row 120 Cals

12 Rope Climb

50 Thruster (50/35)

Row 90 Cals

15 Rope Climb

30 Thruster (60/40)

Athletes share reps equally

CAP 30

2019-05-24T20:51:39+12:00 24th May 2019|

Big Jumping Snannie

Some amazing strength and skill putting up big loads yesterday in the Clean and Jerk. Those doing Murph on Sunday please make sure you click ‘going’ on the event page so we can get an estimate of numbers .

Strength 

Shoulder Press 5 x 75%, 3 x 85%, AMRAP x 95%

Superset w/ BB Row 4 x 8 reps

WOD

” Big Jumping Snannie ”

100 Double Under

50 DB Snatch (22.5/15)

80 Double Under

40 DB Snatch

60 Double Under

30 DB Snatch

40 Double Under

20 DB Snatch

20 Double Under

10 DB Snatch

CAP 15 minutes

2019-05-24T10:34:37+12:00 23rd May 2019|

Clean And Jerk Cindy

Strength

In 10 minutes

Build to a 1 RM Clean and Jerk

WOD

” Clean And Jerk Cindy “

1-10 reps of

Clean and Jerk (70/45)

1 Round of ‘Cindy’  after every round

CAP 20

*Cindy is :  5 Pull Up/ 10 Push Up/ 15 Squat

2019-05-22T21:23:58+12:00 22nd May 2019|

Something Fierce

Hump Day and we pick up heavy shit again. After 3 months of the Wendler Strength Cycle dem gains are being noticed. Not just on the whiteboard but in our tight set ups and our delivery of power overhead.

Strength

Deadlift 5 x 75%, 3 x 85%, AMRAP x 95%

Bench Press 5 x 75%, 3 x 85%, AMRAP x 95%

Superset w/ 4 x 8 GHD Back Extension

WOD

” Something Fierce ”

12-9-6 reps of

Deadlift (140/90)

Burpee Box Jump Over (75/60)

CAP 8 minutes

2019-05-21T20:46:13+12:00 21st May 2019|

2011 Regionals Event 1

Todays bodyweight workout will suit the lighter athlete with the big set of lungs. If you are genetically gifted for lifting weights and don’t see long runs or rows in your wheelhouse..then this one’s for you ;-)

Gymnastics 

EMOM 10

Odd : 3 Strict Deficit HSPU

Even : 3 Weighted Pull Up

WOD

” 2011 Regionals Event 1 “

Run 1 km

30 Handstand Pushup

Row 1 km

CAP 15 minutes

2019-05-20T16:54:22+12:00 20th May 2019|

Honourable Discharge

We begin week 3 with some more heavy back squatting. Low volume high intensity can deliver a massive neuro endocrine response to the body. These AMRAP sets need a ton of focus and a lot of desire to squeeze out an extra rep. Then we drag out a punchy couplet from a year ago and see if we can beat the old ‘you’.

Strength 

Back Squat 5 x 75%, 3 x 85%, AMRAP x 95%

SS w/4 x 8 BB Hip Thruster (M 80-120, F 55-75kg)

WOD

” Honourable Discharge “

21 Power Clean (60/40)

42 Wall Ball (9/6)

15 Power Clean

30 Wall Ball

9 Power Clean

18 Wall Ball

CAP 12 minutes

2019-05-19T20:18:11+12:00 19th May 2019|

The Filthiest Fifty

Options to partner this..or go it alone.

WOD

” The Filthiest 50 “

50 Box Jump (50/60 cm)
50 Pullup
50 Kettlebell Swing (24/16)
50 Racked Lunge (24/16)
50 Knee to Elbow
50 Push Press (42.5/30)
50 Back Extension
50 Wall Ball
50 Burpee
50 Double Under
Complete 50 reps of each exercise before moving on to the next.

*Scaling Options:

Naughty 40 or Dirty 30

2019-05-17T20:35:35+12:00 17th May 2019|

Dumbell Grace On A Boat

Some solid engine work over the last few days to complement our power lifting and snatch work. Now we turn our attention to ‘Grace’..sort of.

Strength

Strict Press  3 x 70%, 3 x 80%, AMRAP x 90%

Barbell Row 4 x 8 reps

*use 90% of 1RM

WOD

” Dumbell Grace On A Boat ”

30/25 Cal Row

30 DB Clean and Jerk (2 x 22.5/15)

30/25 Cal Row

CAP 10

2019-05-16T19:51:41+12:00 16th May 2019|

Like White

Thursday and we get our Snatch on again. These sessions are an opportunity to learn and perfect complex lifting patterns outside our regular Wendler Powerlifting framework. Lifting heavy is not the goal. Accuracy  and speed is. With consistent practise the bar path and relationship to the body’s joint angles finds an easier and more efficient way to deliver power and force to an object.

Strength 

Snatch

Every  :90 s

High Pull + Hang SS + SS + OHS

5 Rounds

WOD

” Like White ”

3 Rounds

25 Cal Bike

3 Rope Climb

20 m OH Lunge (20/10)

15 Toes To Bar

CAP 18

2019-05-15T16:21:01+12:00 15th May 2019|

Baby Kelly

Strength

Deadlift 3 x 70%, 3 x80%, AMRAP x 90%

Bench Press 3 x 70%, 3 x80%, AMRAP x 90%

*use 90% of 1RM

Superset w/

10 GHD Back Extension

WOD

” Baby Kelly ”

3 Rounds of

Run 400 m (Morgan St)

30 Wall Ball (9/6)

30 Box Jump (60/50)

CAP 20 minutes

 

2019-05-14T20:20:11+12:00 14th May 2019|