Workout of the Day

Workout of the Day 2018-07-09T10:31:37+00:00

Cheap Shot

23rd January 2019|

Strength

EMOM 10

CGHP + HSC + SCN + PJ

WOD

” Cheap Shot ”

70 Alt DB Snatch (22.5/15)

60 Wall Ball (9/6)

50 Cal Row

40 HSPU

CAP 13

Gods Of Heavy Metal

22nd January 2019|

Its that time of the week. Lifting heavy is our Wednesday gig,  so add a little to your loads from last week..and great effort from those that gave CF benchmark Nicole a good crack prescribed. Remember to log your workouts so we can lay check points on the road to awesomeness

Strength 

EMOM 15

5 TnG Deadlift (Build)

5 Bench Press (build)

10 RKBS (AHAP)

WOD

” Gods Of Heavy Metal ”

AMRAP 3

15 Deadlift (100/70)

15 KBS (24/16)

Rest 3 minutes

AMRAP 3

10 Deadlift (120/80)

10 KBS

Rest 3 minutes

AMRAP 3

5 Deadlift (140/90)

5 KBS

Score each AMRAP separately.

Nicole

21st January 2019|

Week 3 of 2019 and another big benchmark hits us early in the year. ‘Nicole’ will challenge your grip strength, and muscle endurance in your upper back and shoulders, with the added stimulus of a high cardio respiratory output from all the running you need to do when your pull ups fail. A fantastic way to test your high bar gymnastics.

Gymnastics

EMOM 15

2/3 Bar Muscle Up

5 m Handstand Walk

10/10 Pistol Squat

WOD

” Nicole ”

AMRAP 20

Run 400 m

Max Pull Up

* as many reps as possible in one set. Must run when the athlete drops off the bar.

Heave Ho

20th January 2019|

Before we launch to into high speed Oly lifting or gymnastics we need to ensure our ‘shapes’ are right. As we get stronger we produce more force and the mid line (core) needs to bear that stress. We need to hold these positions at the bottom and the top of the squat and the press in order to ‘engrain’ the shapes required for the brain to blueprint them. The mid line gets a chance to be set and activated.Thats why we pause. Only when when our shapes don’t deviate then we add speed and load…so get pausing and squeeze the core!

Strength/Skill

EMOM 15

5 Strict Toes To Bar

5  Strict def HSPU

5 OHS (build)

WOD

” Heave Ho ”

21-15-9 reps of

Hang Squat Snatch (50/35)

Burpee Over Bar

CAP 10

Long Rowed to Hell

18th January 2019|

Classes at 730am and 930am.

PARTNER WOD

” Long Rowed to Hell ”

80-60-40-20

Cal Row

20-40-60-80 reps of

Alt DB Snatch (22.5/15)

One person works at a time

Divide reps equally between both partners