30 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Burpee
Double under
1 minute rest


Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position


Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats


C) Handstands

Skill Work

28 June 2019 - WOD

toestobar class.jpg

WORKOUT OF THE DAY

A) Gymnastics Test

Death by toes to bar

B) Conditioning Test

10 minutes: Row for distance

* On minutes 0, 2, 4, 6, 8 perform 20 wall balls (9/6 kg)
* Breathing in gears 2-4 only
- G2 = Power nasal in / relaxed nasal out
- G3 = Power nasal in / power nasal out
- G4 = Power nasal in / power mouth out


* This is a conditioning test of your aerobic > anaerobic energy systems
* The aim is NOT to spend the full 10 minutes breathing in G4
* Can you efficiently up regulate your breathing (G4) when the work demand requires it e.g. during the wall balls, and you can bring your breathing back under control (G2-3) on the rower.

25 June 2019 - WOD

WORKOUT OF THE DAY

Tomorrow we test 1RM Snatch and Clean & Jerk, so don't end yourself today. If you are training today and tomorrow, use today as a chance to come in, move well and get a little sweaty.

A) Conditioning

"Sisson"
Complete as many rounds as possible in 20 minutes of:
1 Rope climb
5 Burpees
200m Run

* If you've got a 20 lbs vest or body armor, wear it.
* Rx+: Legless rope climbs

24 June 2019 - WOD

WORKOUT OF THE DAY

A) Strength / Conditioning
Every 3 minutes for 30 minutes (10 rounds):
400m Run / 500m Row / 1km bike
3 Thrusters (heavy)

* You can make this workout as hard as you want depending on how hard you push on the monostructual movements and the loads you choose on the thrusters
* Try to alternate between running, rowing and biking each round.

23 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14


* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)


Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%


Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

20 June 2019 - Member Appreciation Week: Vote for your Coaches' WOD

WORKOUT OF THE DAY

A) Conditioning

With a partner, complete 10 total rounds (5 each), with each new round starting every 4 minutes. Your team score is total calories achieved.

5 x 4 minutes on : 4 minutes off
300m Run
15 Toes to bar
15 Thrusters (42.5/30 kg)
Max calorie assault bike (or row) in remaining time
* Breathing in gears 2-4
* You can thank Intern Lucas for this workout!

17 June 2019 - Member Appreciation Week: Vote for your WOD

WORKOUT OF THE DAY

Team Workout: In Teams of 3-4
2 rounds for time:
30 Synchronised toes to bar (or ab-mat sit-ups)
30 Synchronised single-arm dumbbell snatches
30 Synchronised dumbbell box step-overs (24/20 in)
30 Synchronised single-arm dumbbell snatches
30 Synchronised toes to bar

- Team of 4 splits into 2 pairs, and the pairs alternate complete movements
- Pair 1 does the TTB, Pair 2 does the DB.Sn, Pair 1 does the step-overs...and so on
- On round 2, Pair 2 starts on the TTB and Pair 1 is on the DB.Sn If in teams of 3
- 2 people will always be working and 1 person will always be resting
- They can rotate the working/resting partners as needed.