01/06/2015
What and inspiring weekend! What's your excuse again?? Warm-up 15' Alternating Minutes 5 Inch Worms 10 OH Walking Lunges 15 Air Squats Strength Squat 10-1 +10lbs every set Metabolic Conditioning Competitive 10 RFT 15 Wall-balls (20/11, 14/10) 7 Toes to bar Intermediate 10 RFT 15 Wall Balls (20/10, 14/9) 7 Gymnastics
28/05/2015
We saw a lot of great fight yesterday with those overhead lunges, great work everyone keep it up! Warm-up 15' Alternating Minutes 60" Squat 10 Push-ups 36 HB Rocks Skill hips to rings/hips to bar Strength Push Press 5x5 (across) Metabolic Conditioning Competitive 15' AMRAP 12 UB Wall-Balls (20/11, 16/10) 12
27/05/2015
The boys getting after yesterday's workout Warm-up 15' Alternating Minutes 60" Lockout Practice 5 Strict Pull-ups 10 PVC OH Squats Skill EMOM 5' 1 P. Snatch + 1 H. Snatch -then- EMOM until you miss 1 H. Snatch +10lbs Metabolic Conditioning Competitive 5 RFT 20 Push Ups 50ft. OH Lunges (115/75) 10 UB
26/05/2015
Looking forward to some familiar faces that have been absent making appearances this week! Skill 15' Alternating Minutes 10 Burpees 10 Toes to bar 10 KB Swings Gymnastics Ring Dip Progressions strong>Metabolic Conditioning Competitive 5 RFT 400M Run 7 Cleans (165/115) 7 Muscle-ups Intermediate 5RFT 400M Run 7 Cleans (115/75) 7 C2B/Pull-ups Intro 5
25/05/2015
Melissa takes off her shoes for the last time on Saturday before heading to basic training Warm-up 15' Alt. Minutes 5 Inch Worms 10 OH Walking Lunges 15 Squats Skill 10' EMOM Even: 7 Split Jerks Odd: 5 Jerk Grip OHS Metabolic Conditioning Competitive 8' AMRAP 8 Chest to Bar 8
21/05/2015
Coach's challenge: highest cal/hr in 5 pulls! Warm-up Choice Skill/Mobility German hang Strength Push Press 5x5 Metabolic Conditioning 6 Rounds 25ft Sled Pull Run 400M 5 Muscle-ups
20/05/2015
New toys for some next level Jerk training. Warm-up Choice Strength Deadlift 10x5 @75% on 2' Metabolic Conditioning 5 RFT 400M Run 15 OH Squats (95)
16/05/2015
The battle continued yesterday between Melissa and Lee! Here's Melissa in the bottom of a 195lb overhead squat, which would have given her the win if she had stood it up! A reminder guys that we will only be running open
15/05/2015
The boys from Reebok came by yesterday to drop these off, make sure you come in to train and pick one up for 40% this weekend in store and online! Warm-up Choice Strength M.E. OH Squat Metabolic Conditioning 7' AMRAP Burpee Box Jumps (24/20)
14/05/2015
Nutrition is always the base, you will only be able to perform as well as you eat. Let's make sure we're all eating enough of the right kinds of foods to support our activity levels! Warm-up Choice Weightlifting M.E. Power Snatch M.E. Power Clean Metabolic Conditioning 2x
