Momentum

July will be the coming of our second WOM, Welcome "Annie" For time: 50-40-30-20-10 Double Unders (DU) Sit-ups Its time to start practicing those double unders.  Our first scheduled attempt at Annie will be on Sunday the 7th of July.  Stay tuned from some hints, tips and coaching point on the movements. ANNIE Demo  

Strength & Skill A-1 Snatch Grip Deadlift 5 x CFA: 4-6reps 40x0 rst :90 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 rst :45 BC: 10-15reps... [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 For time: 400m Run 5 Deadlifts @ 100/60kg 800m Run 5 Deadlifts @ 100/60kg 400m Run 5 Deadlifts @ 100/60kg Don't forget to add your workout music here

  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]