Workout of the Day

Workout of the Day 2018-07-09T10:31:37+12:00

Russian Invader

18th September 2019|

Front squats off the box then some plyometric work for the CNS. Then a tough wee burner with something heavy.

STRENGTH

1) Front Box Squat 6 x 3 reps (70% of 1RM)

every 60s.
2) Single Leg Box Jumps: 6 x 3 ea.

Rest 60s after both sides complete.

L2/L1: Double Leg Box Jumps to a challenging height  8 x 5.

Rest 60s.

CONDITIONING

” Russian Invader ”

40-30-20-10 reps of :
Russian KBS (32, 24)
Goblet Squats

CAP 15 minutes

Partner Pump

17th September 2019|

Work with a partner today at a consistent pace for both AMRAPs 1 and 2. The final AMRAP is “pump work” for the back and triceps. One person works at a time – split as desired.

In teams of 2:

AMRAP 1
0:00 – 10:00
20 Box Jumps (60/50)
20 DB Renegade Rows (22.5/15)
20 Cal  Bike

AMRAP 2
12:00 – 22:00
20 Alt. DB Snatches (22.5/15)
20 Walking DB Lunges (single Arm )
20 Hollow Rocks

AMRAP 3
24:00 – 30:00
50 Banded Triceps Pushdowns
50 Banded Pull-aparts
*One person works at a time – split as desired.

L2: (15, 10) (35, 25)
L1: (20, 15 Step-ups) (30, 20)

Walk On Water

16th September 2019|

Strength: Superset of triceps and biceps work – all sets should be challenging but done with perfect form.
Conditioning: Today’s workout will challenge your muscular endurance and ability to sustain rowing intervals. The pace should be much slower than yesterday. T2B should be done in a smaller set since the total volume is high.

STRENGTH

1a) Close Grip Floor Press: 4 x 5 reps

No rest.
1b) DB Hammer Curls: 4 x 10 reps

Rest 60s.

CONDITIONING

” Walk on Water ”

3 Rounds
750 m Row
25 Ft. Handstand Walk (or 100 Shoulder taps)
25 T2B

L3: (15 T2B per round)
L2: (Knee Lifts) (50 Shoulder taps)
L1: (Abmat Sit-ups) (15 Box Push-ups per round)
25:00 Cap

90s Hip Hop

15th September 2019|

In todays strength component we work on our  Strength-Speed. The goal is to build to a challenging set over the course of 6-7 sets.
The conditioning piece is aimed at developing lactic capacity  and local muscle endurance .

Goal: Sub 10:00 – Barbell Loading should be moderate. This should be more of a local fatigue piece vs. lung burner.

 STRENGTH

In 30:00

1) Power Clean + Squat Clean: Build to a heavy set.
Rest 2:00
1 Set = 1 power clean + 1 squat – not done touch n go.
Alternate Strength – Back Squat: 5 x 5. Rest 90s.
2) Review Rope Climb & Scaling

 CONDITIONING

“90s Hip Hop”
For time:
10-8-6-4-2
Squat Cleans (70, 45)
5-4-3-2-1
Rope Climbs
Rx+: (84, 57) (Legless Rope Climbs)
L3: (60, 95)
L2: (50, 35) (Body Pulls)
L1: (95, 65) (Ring Rows x 3)
Beginner – Sub 20-15-10-5 Goblet Squats for Cleans
11:00 Time Cap

 

Monster Jam

13th September 2019|

Sessions this morning with new Coach Arina at 730am and 930 am.

PARTNER WOD 

” Monster Jam “
AMRAP 12:
30 Box Jump
150 Double Under
30 Wall Ball

Rest 2:00

AMRAP 12:
30 DB Hang Power Clean (22.5/15)
150 Walking Lunges (BW)
30 DB Push Press (22.5/15)

Rest 2:00

AMRAP 12:
30 Calorie Row
150 Abmat Sit-up
30 KBS (32, 24)
*One person works. Split as desired.

FINISHER

1) Global Foam Roll – Quadriceps & Thoracic Spine x 2 minutes each
2) Parasympathetic Breathing – 5 minutes