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So far Jason Sawyer has created 1707 blog entries.

High Noon

Snatch tech then a long aerobic workout to help breathing and pacing.

STRENGTH

Snatch

Every 2:00/ 7 Rounds

High Pull + HSS + SS

WOD

” High Noon ”

5 rounds

Row 500/400 mtrs

Run 500 mtrs

CAP 30:00

2020-07-08T21:21:00+12:008th July 2020|

Unforgiven

Hump Day means Deadlifts and Benching at 65% for Week 2. All sets should be touch and go..then we get after ‘Unforgiven’. Big wall ball sets bookend the heavy cleans in the middle and although short, the energy requirements will be big. Go for a big opening set, and eat large chunks off this chipper. Singles on the cleans, with quick and tight set ups. Breathe and keep working!

STRENGTH

Every 4:00 / 4 Rounds

8 Deadlifts (65%)

8 Bench Press (65%)

15 GHD Sit Up

WOD

” Unforgiven ”

50 Wall Ball

25 Power Clean (70/45)

50 Wall Ball

CAP 12:00

2020-07-07T20:43:10+12:007th July 2020|

The Good, The Bad And The Ugly

Building on last weeks skills in the handstand and toes to bar. Then we hit another steady pacing workout where the goal is to remain consistent over all 5 rounds.

GYMNASTICS

EMOM 10

Odd : Strict Handstand Push Up/ Progressions

Even : Strict Toes To Bar/ Progressions

* 30 seconds work/rest

WOD

” The Good, The Bad And The Ugly ”

5 rounds
1 minute Max Calorie Assault Bike
1 minute Max Burpees
1 minute Max Abmat Sit Ups
1 minute Max Double Unders
1 minute Rest

Score each round separately

2020-07-06T21:47:36+12:006th July 2020|

True Grit

Week 2 and we add a few kilos to the bar but drop a rep. Then we crank up the heart rate and try and maintain steady pacing for all 3 rounds in this simple yet effective aerobic conditioning piece.

STRENGTH

Back Squat

Every 3:00 / 4 Rounds

8 Back Squat (65%)

superset w/

12 Barbell Hip Thrusters (~50% of 1 RM Squat)

WOD

” True Grit ”

3 rounds

30/20 Calorie Row

30 Alt DB Snatch (22.5/15)

Time Cap : 15:00

 

2020-07-05T19:09:11+12:005th July 2020|

Devil’s Staircase

A sinister partner triplet to fire up your weekend. Big loads, big energy and big hearts are needed to climb this staircase.

PARTNER WOD

” Devil’s Staircase ”

4-8-12-16-20 reps of

Deadlift (100/70)

Devils Press (2 x 22.5/15)

Cal Bike

Time Cap:  25

minutes

Partners can divide reps any way they want.

One partner works at a time.

2020-07-03T19:01:09+12:003rd July 2020|

Jungle Book

Snatch tech development then bring the load down for this high skill weightlifting / gymnastics couplet.

STRENGTH

Snatch Complex
Every 2:00 5 Rounds

SG High Pull
Hang Squat Snatch
Squat Snatch
*build each round

WOD

” Jungle Book ”

7 Rounds

3 Squat Snatch (60/40)

12 Toes To Bar

CAP 15:00

SCALING

L1 : (50/35)

L2 : (42.5/30) / Knee Raises

L3 : Power Snatch (35/25)/ Knee Raises

2020-07-01T20:46:23+12:001st July 2020|

Time To Kill

Deads and benching at 60%. Then we set our sights on a fast finish in this potent little triplet. The time cap is tight so we need to push hard to the finish.

STRENGTH

Every 4:00/ 4 Rounds

9 Deadlift (60% of 1 RM )

9 Bench Press (60% of 1 RM )

WOD

” Time To Kill ”

For time.

Row 1km/800 m

60 Kettlebell Swing (24/16)

30 Burpee

Row 500/400 m

30 Kettlebell Swing

15 Burpee

CAP 15:00

2020-06-30T20:59:47+12:0030th June 2020|

Baby Falkel

Tuesdays Skills will aim to practise and refine those difficult new skills. The conditioning is a high skill workout of the same time frame as Monday, but more challenging.

GYMNASTICS 

EMOM 12

Odd : Handstand Progressions

Even : Rope Climb Progressions

WOD 

” Baby Falkel ”

AMRAP 15

8 HSPU

8 Box Jump (75/60 cm)

1 Rope Climb

SCORE is TOTAL ROUNDS and REPS

 

2020-06-29T20:03:11+12:0029th June 2020|

Exercycle

Lighter loads and higher volume for the week 1 of our Swole Cycle. Summer bodies are built in winter. Its pretty cold out so lets put in work!

 STRENGTH

Every 3:00 / 4 Rounds

9 Back Squat ( 60% of 1 RM)

15 Glute Bridges (from floor)

WOD 

” Exercycle ”

5 Rounds of

1:00 Alt DB Snatch (22.5/15)

1:00 Ab Mat Sit Up

1:00 Cal Bike

1:00 REST

Score is TOTAL REPS

2020-06-28T19:52:40+12:0028th June 2020|

Matt Hunt

In honour of Matt Hunt. Much loved NZ Police Officer.

PARTNER WOD :
3 Rounds of :
28 Burpees
19 Wall Ball
6 Clean and Jerk (60/40)
20 Box Jump Overs
20 Power Clean (60/40)
then max Ring Muscle Ups or Rope Climbs in remaining time.

CAP 17:00

2020-06-26T19:41:01+12:0026th June 2020|