Momentum

Strength & Skill A-1 Push-Press 5 x CFA: 4-6reps BC: 6-8reps 2010 rst :90 A-2 Close Grip Chin-ups (hands together) 5 x CFA: 4-6reps BC: 6-8reps 3010 rst :90 B-1 (skill) Wall Walks / Wheel barrow walks with partner backwards and forwards/ Hand Walk outs 3 x 5reps rst :45 B-2 (skill) Kipping Practice 3 x 15-20reps 3110 rst :45... [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) 5 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 21-15-9 reps... [Read more]

One July 13th Momentum Training will be hosting its first of many Paleo Seminar.  We will also be encouraging all of our members to participate in a 30-day Paleo challenge.  Are you in? How the challenge works: On July 21st we will commence a 30 days STRICT Paleo with the following points system Points are awarded as per the below... [Read more]

Strength A Clean 8 x 2-3reps rst :90 B DE: Front Squat 3reps on :60 for 8min (wk1: 65%, wk2: 70%, wk3: 75% 1RM") W.O.D Set the clock to 12min Total number of reps for 4 Rounds of: 1min AMRAP Cleans 60/35kg 1min AMRAP Over the bar burpees 1min rest REST 2minutes 3 Rounds NOT FOR TIME of: 15 Ring... [Read more]

Dynamic warm up Working in partners. 15 minutes work, 45 seconds work at each station. Heavy prowler low handle push KB overhead press High step Heavy prowler low handle push Supine ring rows Med ball air squats 4 minutes tabata squats Working in partners. 15 minutes work, 45 seconds per station as above 4 minutes tabata ground to overhead med... [Read more]

Strength & Skill 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 (skill) KB Clean and Press 3 x 8-10each arm 31x0 :45 B-2 Seated Face Pull w/ band 3 x 10-12reps... [Read more]

Dynamic Warm-up Working in groups of 3 9min on each station, :45sec work at each exercise :15sec to change exercises Station 1: Heavy Sled Push/Lateral Shoulder Raise w/ chains/Standing Calf Raises Station 2: Ring Rollouts/Trap-bar Deadlift/Shuttle Sprints with burpee @ each end Station 3: BB Push-Press/Battle Rope Internal Circles/Inverse Ring Rows Leg Burner 100 Alternating Step-ups 20' box Back to... [Read more]

Triathlete: Day 1: Swim - Repeat :60 on / :45 off, until form/pace deteriorates Day 2: Bike - Repeat 5k, recover 3:00, until form/pace deteriorates Day 3: Run - Repeat :60 on / :45 off, until form/pace deteriorates Day 4: Swim - Repeat 500m, recover 3:00, until form/pace deteriorates Day 5 : Bike - 20k TT Day 6: Run -... [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 Buy... [Read more]