Momentum

Strength A. Squat Clean CFA: 7x3 XXXX rst:90 BC: 5x5 XXXX rst:90 B. Clean pulls 5 x 3 XXXX rst:75 W.O.M. Set the clock to 18minutes.  Rolling Clock: Change exercise every min rest on the 6th minute, repeat 3 times Wall Ball 7/5 10/6'(still need some 9's) Sumo Deadlift High Pull 35/25kg Box Jump 20/18" Push Press 35/25kg Row cal... [Read more]

Warm Up A-1 Planche Progression 1 (learning to load the shoulders) 3 x 10reps Details at GymnasticsWOD A-2 V-Ups 3 x 10reps Details at GymnasticsWOD Strength B-1 Medium grip Pull-up (weighted) 6 x (wk1: 2 reps, wk2: 3 reps, wk3: 4 reps) 10,0,0,0 Rst :60 B-2 Shoulder Retractions on rings (elevate feet if strong enough) 4 x 8 to 10... [Read more]

Strength A. HBBS (work up to 3RM with good form) CFA: 7x3 40x0 rst:90 BC: 5x5 40x0 rst:90 B-1 BB RDL 4 x 8-10 30x0 rst:60 B-2 RFE Split Squat (KB goblet position) 4 x 8-10 31x0 rst:60 Capacity (set the clock to 15 minutes): :45sec of work :30 rest (3 rounds of): KB Swings 24/16kg GHD Weighted Hip Ext:... [Read more]

Skill: Snatch technique of 10 x 3 reps Capacity (set the clock to 12 minutes): 3 Snatches rest :45sec 5 Laterl Jumps over high reebok step *Over and and back is one rep W.O.M Annie 50-40-30-20-10 DU Ab-mat Sit-ups    

I get asked all the time “how much weight should I lift?” “Should I be using the prescribed (Rx) weight for this WOD, or should I scale it?”  Ultimately it depends on your individual goals and the training phase. Its worthwhile knowing that strength training imposes a physical stress on your body, and when managed correctly you will see positive... [Read more]

Warm-up: A-1 KB Swings 3 x 15reps A-2 KB Single Arm Swings 3 x 10ea arm Skills: KB Turkish Get-Ups KB Clean KB Snatch Capacity 1: Set the clock to 15minutes (10rounds).  AMRAP :60sec and rest :30sec - 2 R-Hand KB Snatches - 2 R-Hand KB Cleans - 2 R-Hand Front Rack Squats - 2 L-Hand KB Snatches - 2... [Read more]

You just gave your Workout Of the Day (W.O.D) everything you’ve got.  Shifting large loads through a full range of motion has left you lying on the floor in a puddle of your own sweat. Well we hope it’s your own!  You SMASHED IT, and now your body is ready for some quality post-W.O.D nutrition.  So what do you eat... [Read more]

  Warm-up & Skill A-1 Forward rolls rest :30 Details at GymnasticsWOD Details at GymnasticsWOD A-2 Superman rocks for :30sec :30 Details at GymnasticsWOD Details at GymnasticsWOD   Strength B-1 Clean Grip Deadlifts 5 x CFA: 4-6 30x0 rst:60 BC: 6-8 30x0 rst:60 B-2 ME: TTB (skill practice) 5 x ME x0x0 rst:60   Capacity: Every minute on the minute... [Read more]

Triathlete: Day 1: Swim - Repeat 750m, recover 3:1 until form/pace deteriorates Day 2: Bike -Repeat 1M, recover 3:1 until form/pace deteriorates Day 3: Run - Repeat 800m, recover 3:1 until form/pace deteriorates Day 4: Swim - 1200m TT Day 5 : Bike - 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold... [Read more]