About Jason Sawyer

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So far Jason Sawyer has created 1810 blog entries.

TNT

Heavy snatches and bike. Just bike. But FAST bike!

STRENGTH

Snatch
Every 1:00 (10 sets)
1 Snatch @80%

WOD

” TNT ”

Every 4:00 (5 sets)
Max Effort 20/15 Calorie Assault Bike

2020-11-30T20:30:26+13:0030th November 2020|

Special Beam Cannon

Chill Out Friday with some fun skill stuff and get your Swole on too   ;-)

WOD

” Special Beam Cannon ”

AMRAP 5 Minute (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Strict Pull ups (weighted if possible)

-Rest 2 minutes-

-at 19:00-
AMRAP 5 Minute (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2x 22.5/15)

-Rest 2 minutes-

-at 38:00-
AMRAP 5 Minutes (for quality)
10/8 Calorie Row
3-5 Strict Handstand Push Ups

-Rest 2 minutes-

-at 45:00-
5 Minute EMOM
15 Barbell Curls (20/15)

2020-11-26T21:01:10+13:0026th November 2020|

Vegeta

Pressing strength then we go after a fun three rounder of moderate to high intensity bike and some heavy hang snatches. Check your SW notes for strategy on this one.

STRENGTH 

Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%

WOD 

” Vegeta ”

3 Rounds
30/22 Calorie Assault Bike
10 Hang Power Snatch (60/40)

CAP 16:00

2020-11-25T20:14:55+13:0025th November 2020|

Dragon Ball Z

Going heavy for a pair of singles on the minute today. Then a moderate intensity piece with wall balls and toes to bar. The goal is to keep moving and pit down smaller sets with minimal rest. Go get it!

STRENGTH

Squat Clean and Jerk
Every 1:00 (10 sets)
2 Clean and Jerks @75% (singles)

WOD

” Dragon Ball Z ”

12:00 AMRAP
20 Wall Balls (9/6)
20 Toes to Bar

2020-11-24T21:11:39+13:0024th November 2020|

Goku

Heavy squatting then some engine work and upper body muscular endurance.

STRENGTH

Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps + @ 90%

WOD

” Goku ”

5 sets
2:00 Amrap
75 Double Unders
Max Push Ups
– Rest 1:00 between sets –

2020-11-23T20:44:18+13:0023rd November 2020|

Daniel

We start our week of in style with a Hero workout with a big pull up component and a beautiful day forcast means we get outside for a run :)

WOD

” Daniel ”

50 Pull-ups
400 m run
21 Thrusters (42.5/40)
800 m run
21 Thrusters (42.5/40)
400 m run
50 Pull-ups

CAP 22:00

2020-11-22T20:02:45+13:0022nd November 2020|

Partner Kalsu

Classes today at 730 am and 830 am with Coach Mack.

WOD

” Partner Kalsu ”

100 thrusters (60/40)
Emom 5 synchro burpees over bar

Partners share thrusters
one works at a time
25 min cap

2020-11-20T20:42:09+13:0020th November 2020|

Sonny

Heavy Lifting today. Happy Friday!

WOD

” Sonny ”

Teams of 2 (You go – I go)
8 Rounds (8 Rounds each/1:1-Work:Rest)
5 Power Cleans (80/55)
5 Bench Press (80/55)

 

2020-11-19T20:27:30+13:0019th November 2020|

Scuba Steve

While not pleasant for some the 2 km erg test is valuable for assessing your strength endurance. So lets formulate a plan and get this one done.

STRENGTH

Shoulder Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%+

CONDITIONING 

Testing:

2 k Row

CAP 12:00

2020-11-18T20:32:53+13:0018th November 2020|

Bike Repeater

Some back and shoulder strengthening then we have a crack at a version of the 2020 CF Games ‘Bike Repeater’.

STRENGTH

3 sets
10 Dumbbell Bent over Row
10 Side Plank with Dumbbell Raise (each side)

WOD

” Bike Repeater ”

10 Rounds :
15/12 Calorie Assault bike

2 Rope Climb (frame)

SCALED :

15/12 Calorie Assault bike

10-9-8-7-6-5-4-3-2-1
Burpee Pull Up

CAP 20:00

2020-11-17T20:42:33+13:0017th November 2020|