Warm-up 10minutes to warm-up Snatch and OHS tekkers Strength All Athlete EMOM for 5 min: 2 Power Snatch + 2 OHS (both power snatch completed first) @ 60% + 5 Burpees Rest for 2minuted before repeating another 5min EMOM repeat. Capacity EMOM for 12minutes: - even minute: 16 Weight plate OH Walking Lunges - odd minute: 10 TTB [Scale: TT-Rings->K2E->V-Ups]... [Read more]

Warm-up 3 rounds (12minutes) of: :40sec max reps of Wall Balls :40rest * try to maintain Wall Ball reps each round Strength All Athlete A. 1 Power Clean & 2 Front Squats @70-75% 1RM EMOM for 12minutes Capacity EMOM for 10minutes Even Minute perform 3 Front Squats* @ best weight lifted in A. Odd Minute Perform 3 Kipping HSPU  ... [Read more]

I seize any opportunity I have to talk with others about Crossfit Endurance (it’s amazing!), and this is no exception.  If I can keep your attention long enough, I’ll try to give you my story with this discipline that has put me successfully through 3 IMs – injury free, on less than 50% of the training time of most others,... [Read more]

At the start of the month StreTch took a look at goal setting for the New Year. Obviously, we think goals are pretty important, but there is definitely more than one way to think about them. Next up we have our man Tom. We though we would steal the post from his personal blog Taming Thumos and and give you... [Read more]

Warm-up 3 Rounds of: 8 Inverse Ring Rows 8 Ring Press-ups 16 Walking Lunges w/ toe touch (when stepping forward with the right leg the athlete will touch there right foot with their left hand) Gymnastics Day Kipping Practice If you have strict pull-ups: Perform 2 round of the following sequence: A. 10 Kipping Pull-ups rest :45sec B. 10 Kipping... [Read more]

Warm-up 3 Rounds of: 10 Weight Plate Deadlifts 10 Weight Plate Cleans 10 Weight Plate OHP Strength 20minutes to establish All Athlete A. 5RM Standing BB Military Press 30x0 rst:90 B. 5RM Strict Pull-up rst:90 If you can not perform a 5 strict pull-ups please test how much weight you can lower for a single rep with tempo of 10,0,0,0... [Read more]

It's time... For a change that is. Next Phase Barbell Club is out! As we have split it the sessions to upper and lower for this one the sessions will run as below: Week 1 - 27th - 2 Monday - Session 1 Tuesday session 1 Friday session 2 Week 2 3rd-9th Monday - Session 2 Tuesday session 2 Friday... [Read more]

Triathlete: Day 1: Swim - : Repeat 125m, recover 3:00 until form/pace deteriorates Day 2: Bike - : Repeat 1k, recover 3:00 until form/pace deteriorates Day 3: Run - : Repeat 800m, recover 3:00 until form/pace deteriorates Day 4: Swim -: Repeat :30s on, :30s off until form/pace deteriorates Day 5 : Bike -: Repeat :30s on, :30s off until form/pace deteriorates Day 6: Run  -: 5k TT  ... [Read more]

Warm-up 3 Rounds of: 15 Russian KBS 5 Front Squats * Increase the weight on the bar with each round of Front Squats Strength All Athlete 15 minutes to establish your 5RM Front Squat 20x0 rst 1:30 with good form: Suggested reps and sets: 5x5 Capacity How many reps can you do in :60sec of each: Air Squat Push-Press SDHP... [Read more]