Workout of the Day

Workout of the Day2018-07-09T10:31:37+13:00

Goat Day

10th October 2019|

The first workout of the 2020 Open begins tonight!  All sessions today will be aimed at mobilising and joint and soft tissue management, working on progressions and drilling patterns. The evening sessions will feature 20.1. Book on Influx. Or just Grab something to drink and head to the box after work to give a little support.

WOD

“Goat Day”

OTM 20

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Big Jumping Snannie

9th October 2019|

Last big hit out before the 2020 Open starts. Then over 60 Red Skulls will be getting down to business from this Friday over the next 5 weeks. This will be FUN!

Strength 

 Box Squat: 6 x 3 @70% of Back Squat,

every 60s.

– 4 warm-up sets to build to 70%

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

L3 : (15/10)/ 50-40-30-20-10 Dubs

L2 : (12.5/8) 25-20-15-10-5 Dubs

L1 (10/6) Singles x2

Hell On Water

8th October 2019|

Split jerk tech building to a heavy double. Then a gnarly wod that needs pacing, and having  a concrete plan on how to reserve energy, break sets of S2OH (sets of 7-10 a minimum).

STRENGTH

In 20:00

Split Jerk: Heavy Double in 10 sets.

Rest 2:00

CONDITIONING

” Hell on Water ”

50 Cal Row

50 Shoulder to OH (60/40)

50 Cal Row

L3 : (50/35)

L2 : (42.5/30)

L1 (35/25) (40 cal)

12 minute CAP

Clean Street

7th October 2019|

Build up to a solid double. Add some core and glute work then dial back the load and build your cardiac power.

STRENGTH

1) Power Clean: Build to a heavy double in 9 sets.

Rest 2:00.
– Reset on each rep
2) Barbell Split Squats – Back Rack: 3/4 x 6 ea.

Rest 90s.
– 3 sets to build in weight
– 4 sets with a challenging weight.
3) Glute Hip Thrust – Single Leg: 3 x 15 ea. Rest 60s.
– Bodyweight for all sets

CONDITIONING

” Clean Street ”

Run 400 m (Morgan St Hill )

21 Power Clean (60/35)

Run 400 m (Morgan St Hill )

15 Power Clean (70/40)

Run 400 m

9 Power Clean (80/45)

CAP 15 minutes

Compare to : 16/6/2019

Deliverance

6th October 2019|

Strength: Specific Strength – Goal: Build to a challenging set over the course of 6-7 sets of 4 from a rack.
Conditioning: Cardiac Power – Goal: Be mindful of not pushing too hard or risk redlining – 75% effort and ramping up the last round to near maximal effort. Overhead squats should be capable of being done UB (light.)

STRENGTH

” Deliverance ”

In 15:00

Overhead Squat: Build to a challenging set of 4.

Rest 90s.
– Done from the rack
– Beginner: Goblet Squat Box Squat: 5 x 6-8.

Rest 90s.

CONDITIONING

4 Rounds of :
15 Overhead Squats (42.5/ 30)
15 Burpees
15/12 Calorie Bike
15 Box Jumps w. step down

L3: (35/25)
L2: (30/20) (step ups)
L1: (20, 12 Goblet Squats) ( Step-ups)
20:00 Cap