Momentum

Skill: DU tekkers Thrusters tekkers Strength: A: Front squat / Back squat combo  6 x 3/6 on the 90 seconds B: Back squats @ 60% mx reps in 45sec Rest 60 x 6 rounds, the aim to maintain a good tempo with form.   WOD For time: 5 DU 25 thrusters @ 42.5 / 30 10 DU 20 thrusters 15... [Read more]

Triathlete: Day 1: Swim - Repeat 25m, on :90sec until form/pace deteriorates Day 2: Bike - Repeat 800m, on 2:00 until form/pace deteriorates Day 3: Run - 8 x 20 work :10 Rest, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed Day 4: Swim - 800m @ 85% RPE Day 5 :... [Read more]

Warm-up Pose Running Drills W.O.M 1 Mile Run for time Strength 12 minutes to complete All Athletes: A: DE - Back Squats 4 reps on the 90 sec for 7 rounds B: DE - RDL 3 reps on the minute for 8 minutes Capacity 10 minutes to complete All Athletes: 30 Sec Russian KB Swing 24/16 30 Sec rest 30... [Read more]

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]