Momentum

  Triathlete: Day 1: Swim - Repeat :90 on / :45 off, until form/pace deteriorate Day 2: Bike - Repeat :90 on / :45 off, until form/pace deteriorate Day 3: Run - Repeat :90 on / :45 off, until form/pace deteriorate Day 4: Swim - 1200m TT Day 5 : Bike - Repeat 4:00 on / 3:00 off, until form/pace deteriorates Day 6: Run  - 5M... [Read more]

Strength A-1 Pull-ups 5 x CFA: 4-6 reps 30x0 BC: 4 eccentric reps 8000 rst :90 A-2 CFA: 10* Incline Bench 5 x 4-6 reps 30x0 :90 BC: Heels elevated goblet squats 5 x 15-20reps 20x0 :90 B-1 KB Clean and Press 3 x 8-10each arm 31x0 :45 B-2 Seated Face Pull w/ band 3 x 10-12reps 30x1 :45 W.O.M... [Read more]

Strength A-1 Box Squats (5cm below parallel) 5 x CFA:4-6reps (+25kg chain) BC:6-8reps 30x0 rst :90 A-2 CFA: Single Leg RDL (KB) 5 x 8-10each leg 30x0 rst :90 BC: Push Heavy Sled 5 x 2 lengths of track rst :60 B-1 FFE Split Squats (KB/BB) 3 x 8-10 each 31x0 :45 B-2 GHD/GHR 3 x 8-10  31x0 :45 W.O.D... [Read more]

Strength A High Hang Power Snatch 6 x 3-5reps XXXX rst :120 B-1 Strict Toes-2-bar / K2E / Reverse Crunch 3 x 15-20reps 2010 rst :30 B-2 Plank (:45) 3 x 1 rep rst :30 W.O.D Set the clock to 15minutes 2 min AMRAP KBS 24/16kg 1 min rest 2 min AMRAP DU (3 singles counts as 1) 1 min... [Read more]

Strength & Skill A-1 (skill) Wall Walks / Wheel barrow walks with partner backwards and forwards/ Hand Walk outs 3 x 2reps rst :45 A-2 (skill) Kipping Practice 3 x 15-20reps XXXX rst :45 B-1 Push-Press 5 x CFA: 4-6reps rst :90 BC: 6-8reps 2010 rst :90 B-2 Close Grip Chin-ups (hands together) 5 x CFA: 4-6reps rst :90 BC:... [Read more]

Strength & Skill A-1 Snatch Grip Deadlift 5 x CFA: 4-6reps BC: 6-8reps 40x0 rst :90 A-2 Pistol Squats / (regressions) 4 x 8-10reps each leg 2010 rst :60 B-1 GHR or Nordic raise (on floor partner holds feet) 3 x 6-8reps 3010 rst :45 B-2 Band pull throughs CFA:3 x 10-12reps BC: 10-15reps 31x0 rst :45 W.O.D 12min AMRAP:... [Read more]

Strength A. Clean 8 x 2-3reps rst :90 (or 20minutes to practice clean technique) B. DE: Front Squat 3reps on :60 for 8min (wk1: 65%, wk2: 70%, wk3: 75% 1RM") W.O.D CrossFit Games 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans 65/40kg 10 Toes to bar 15 Wall balls (7/5kg to 10/6'... [Read more]

Triathlete: Day 1: Swim - 3 x (50 m/y, 100 m/y, 200 m/y) recover 1:1 work/recover ratio Day 2: Bike - 3 x (1/2M, 1M, 2M) recover 1:1 work/recover ratio Day 3: Run - 3 x (200m, 400m, 600m) recover 1:1 work/recover ratio Day 4: Swim - 8 x 20sec on : 10sec off, use pool or open water Day 5 : Bike - 5k @... [Read more]

Strength A-1 Pull-ups 5 x CFA: 4-6 reps 30x0 BC: 4 eccentric reps 8000 rst :90 A-2 CFA: 10* Incline Bench 5 x 4-6 reps 30x0 :90 BC: Heels elevated goblet squats 5 x 15-20reps 20x0 :90 B-1 KB Clean and Press 3 x 8-10each arm 31x0 :45 B-2 Seated Face Pull w/ band 3 x 10-12reps 30x1 :45 W.O.D... [Read more]