Momentum

Strength A-1 Pull Ups    4 x 6-8 / 10-12 @3011 rst 75 A-2 1 Arm Kb Press    4 x 6-8 / 10-12 @3011 rst 75 B-1 Ring Row    3 x 15-20 @ 30x0 rst 30 B-2 GHD Sit-ups   3 x 15-20 rst 30 W.O.M  (work out of the month) Cindy 20min AMRAP 5 pull-ups 10 push-ups... [Read more]

Strength A-1 Poliquin Step-up 3 x 20ea leg 10x0 A-2 Hip Bridge 3 x 20 20x1 B-1 Back Squat  5 x [Strength Athlete: 6-10, Body Composition Athlete 10-12] 3010 B-2 Overhead Spilt Squat w/ weight plate 5 x 12-15ea leg 2010 W.O.D 9 Minute AMRAP 5 Front Squats 50/30 10 Push Press 50/30 15 Double Unders  

Strength Upper Body - band activation A-1 Chest Press / Floor Press 4 x 6-8 / 12-15 rest 60 31x0 A-2 BB Bent over row 4 x 6-8 / 12-15 rest 60 31x0 B-1 Seated BB OH Press 3 x 8-12 rest 60 30x0 B-2 Banded Face Pulls 3 x 8-12 rest 60 30x0 W.O.D For time: 50 - Kb... [Read more]

Strength A-1 20min to establish 1RM Clean (or practice Clean Skills) B-1 KB Farmers Walks  4 x 40m B-2 KB Front Rack Step-ups 4 x 20 W.O.D 10min AMRAP 5 Power Cleans 60/40kg (or medball) 10 Over the bar burpees

Strength A-1 Strict OH Press 4 x [Strength Athlete: 3-5, Body Composition Athlete 6-10] 30x1  :60rest A-2 Pull-ups & Kipping Activation 2 x 10-20 20x0 :60rest W.O.D 4 Rounds for time of: 400m Run 20 KB Swing 20/12kg 5 Push-Press 60/30kg

Strength A-1 Lateral Band Walks (hip activation) A-2 Hip Bridges B-1 Dead lifts 4 x [Strength Athlete: 3-5, Body Composition Athlete 6-10] 31x1  1:15rest W.O.D For time: 100 Back Squats @ 40% 1RM 20 Prowler Push (18m)

What a fantastic first week we had at Momentum Training. During the weekend of 18-19th of May we had over 100 people participate in either a CrossFit Hackney class or a Met-con class. It was awesome to see the box full of people pushing sleds, bashing ropes, jumping on boxes, performing squats, deadlifts, kettlebell swings, having fun, and meeting new... [Read more]

Strength A-1 20min to establish 1RM Snatch (or practice snatch work) B-1 Hollow Rock 3 x 20 1010 B-2 L-Sit 3 x ALAP W.O.D Buy In: 40 DU 3 Rounds of: 10 TTB 10 Thruster 40/20kg  

Strength A-1 Pull-ups 4 x[Strength Athlete: 6-8 (add weight), Body Composition Athlete 10-12] 3010 W.O.D 10min AMRAP 5 Box Jumps 24/20" 10 Burpees Rest 5minutes between rounds 2min Max Reps of: Air Squats Press-ups Pull-ups Wall Balls Rest 1min between each