Strength 30 minutes to complete  All Athletes: A: Snatch 5 x 3 B: Snatch Pulls 5 x 5 W.O.D 3 Rounds For Reps: 1 minute Thruster 45/30 1 minute Air Squats 1 minute Pull Ups 1 minute Over the box burpees Rest 1 min before taking on the next station. Reps are accumulative. Counting total reps will be your score.

Dynamic warm up Heavy KB warm up KB Swing Squats Goblet squats Press ups 30sec each 30 sec rest x3 rounds each Working  in 3s do 5 reps @ each station ( alt prowler pushes and sled drag ) you have 3mins to do as many controlled sets as possible then 1 min to rotate to next exercise. Go as... [Read more]

Momentum Training members, personal training clients, friends, family and people who find out I’m a coach often ask me about supplements. “What do you take?” “What should I take if I want to achieve <insert goal here>.”  “I don’t want to get BIG, should I take supplements?”  The last question does my head in as I wish it was that... [Read more]

Strength 20 minutes to complete  All Athletes: A-1 Push Press 4 x 4-6 reps 30x0 00:01:30 A-2 Kipping Practice (see variations) 4x 12-15 reps 10x0 00:01:30 Capacity CrossFit Athlete: 10 min Every minute on the minute complete: 10 pull ups* *Remain in the bottom of the air squat for remaining time CrossFit & CrossFit Endurance: 10 min Every minute on the... [Read more]

Warm-up 15 minutes to complete: Teach DU - then :60sec ME DU Teach Sit-ups - then :60sec ME Sit-ups Teach Wall Ball - then :60sec Wall Balls HSPU - Tekkers Strength 12 minutes to complete CrossFit Athlete: A. Conventional Deadlift 6 x 5 40x0 Perform as on the :90sec's CrossFit A. Conventional Deadlift  6 x 5 40x0 Perform as on... [Read more]

Warm-up Power clean Tekkers Front Squat Tekkers Split Jerk Tekkers Strength: CrossFit Athlete A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec's (10mins) CrossFit A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec's (10mins)... [Read more]

The balance (or indeed imbalance) of our hormones can have a significant impact on cravings, carb-loading, mood swings, appetite and energy levels. This blog is primarily focused on the female hormonal cycle, but there’s reason the guys should stay tuned with the chance to learn about B3 (niacin), tryptophan and serotonin.. What’s more guys, you might learn a thing or... [Read more]

Skill Muscle Up Progressions 25 minutes to complete Teach False Grip and Non-False-Grip Strict Muscle-up progression with false grip Use band to practice transition Kipping Muscle-ups Capacity All Athlete 3 Rounds at each station then move to next station (total 15 minutes) A. :30sec Ring Dips, :15sec hold bottom position, :30sec rest [Scale: Use band, feet on floor] B. Hold... [Read more]

Triathlete: Day 1: Swim - Repeat 200m, recover 2:00 until form/pace deteriorates Day 2: Bike - Repeat 200m, recover 2:00 until form/pace deteriorates Day 3: Run - Repeat 200m, recover 2:00 until form/pace deteriorates Day 4: Swim - Repeat 800m, recover 3:00 until form/pace deteriorates Day 5 : Bike - 20M TT Day 6: Run  - Repeat 800m, recover 3:00 until form/pace deteriorates   Runner: Day... [Read more]