Workout of the Day

Workout of the Day2018-07-09T10:31:37+12:00

Jungle Book

1st July 2020|

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

Time To Kill

30th June 2020|

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

Baby Falkel

29th June 2020|

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

 

Exercycle

28th June 2020|

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

Matt Hunt

26th June 2020|

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