Monday, May 20 Workout will be outside on the front lawn @ 5:00pm

Image may contain: 3 people, people smiling, beard, text and indoor

Even a few of muh boyz are stoked…

PREPARATION:

  • 20 Air Squats + 15 Wall Balls + 10 Push Ups + 5 Burpees
  • 15 Jumping Jacks + 15 Sit Ups + 15 Wall Jumps
  • 5 D-Ball Throws over the Shoulder (lighter to allow for violent hip extension)

Strength-Met-Con WOD:

PART A> “Four-play” with a 24:00 time cap

Four people on a team – add up the weight, in pounds, of three of your members (Heaviest + two lightest).

  • Row/Ski/Bike that total number of Calories as quickly as possible (alternate as you see fit)
  • after each effort, 4 reps of D-Ball over Shoulder

REST 5:00

PART B> “Strong(wo)man Showdown”

Still with your team of four:

  • 5:00 at each station – complete as many reps as possible
  • 2:00 between stations to record reps, drink water and strategise

STATION 1: Yoke Carry

STATION 2: Atlas Stone over Bar on Squat Rack

STATION 3: Tire Flip + Sledgehammer Strikes

STATION 4: Farmer’s Carry

STATION 5: Prowler Push

STATION 6: Keg to Overhead with 2 Burpees over Keg after each lift

 

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Friday, May 17 Gym Open @ 6:05am

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PREPARATION:

3 rounds of:

  • Row/Bike/Ski 18/15 Calories 
  • 10 L-Seated 1 Arm DBell Press (5L/5R)
  • 10 DBell Rows (5L/5R)

STRENGTH:

E2MO2M, Bench Press as follows:

  • Set 1 – 6 reps @ 75%
  • Set 2 – 5 reps @ 77.5%
  • Set 3 – 4 reps @ 80%
  • Set 4 – 4  reps @ 82.5%
  • Set 5 – 3 reps  @ 85%
  • Set 6 – 2 +reps @ 87.5%

Met-Con WOD:

4 rounds of the following:

Minute 1: 5 Pull Ups, 10 Push Ups, 15 Air Squats

Minute 2: 4 Pull Ups, 8 Push Ups, 12 Air Squats

Minute 3: 3 Pull Ups, 6 Push Ups, 9 Air Squats

  • after the 3rd minute in each round, use the rest of the minute to complete:

Round 1: max Calories on Ski Erg/Rower/Air Assault

Round 2: max Box Jumps

Round 3: max Calories on Rower/Ski Erg/Air Assault

Round 4: Push Press @ 95/65

REST 2:00 between rounds

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Thursday, May 16 Gym Open @ 6:05am

Image may contain: 2 people, shoes and indoor

PREPARATION:

  • Air Assault Bike for 25/20 Calories
  • 15 Thrusters with bar
  • 20 Rubber Band Lat Pulls
  • 10 Good Mornings

STRENGTH:

Deadlift as follows:

  • 5 reps @ 50%, 60%, 70% and 80%

then, perform Rack Pulls from just below the knee to full lock-out:

  • 5 reps @ 85%
  • 4 reps @ heavier
  • 3 reps @ heavier
  • 1 rep @ heavier
  • 1 rep @ heavier

REST 2:00 between sets

Met-Con WOD:

5 rounds of the following for time:

  • 21 calorie Bike/Ski/Row
  • 15 DB Thrusters 
  • 9 Pull Ups (or version)
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Wednesday, May 15 Gym Open @ 6:05am

Image may contain: 2 people, indoor

Journey toward strength…    (words courtesy of @ ironamacfitness)

PREPARATION:

  • 30 Easy Pulls on the Rower/Bike/Ski
  • 6 Seated Box Jumps (sit on a low box and then explode upwards to taller box)
  • 25 Stronger Pulls on the Rower/Bike/Ski
  • 5 Seated Box Jumps with a KB held in front of your chest
  • 20 Stronger than ^ Pulls on the Rower/Bike/Ski
  • 4 Seated Box Jumps without weight

STRENGTH:

Cleans as follows:

  • Warm-up Set = 3 reps @ 40%
  • Warm-up Set = 3 reps @ 50%
  • Warm-up Set = 3 reps @ 60%

Every 2:00, for 16:00 (8 sets):

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%

Met-Con WOD:

Against a two minute running clock, complete the 5 rounds as follows:

  • Row 300m/240m or Bike 600m/480m or Ski 270m/220m
  • Complete as many reps of the following in remaining time
  • In Round 1: KB Swings
  • In Round 2: Sit Ups
  • In Round 3: KB Snatches
  • In Round 4: Double Unders (absolutely no singles)
  • In Round 5: D-Ball Over the Shoulder 

REST 2 minutes between rounds

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Tuesday, May 14 Gym Open @ 6:05am

Image may contain: 21 people, including Steph Price, people smiling

PREPARATION:

  • Row/Bike/Ski 3:00
  • 1 length of hallway of Band-resisted Crocodile Walk 
  • Snatch Warm-up

STRENGTH:

E2MO2M, for 24:00 (12 sets):

  • 1 reps of Snatch 

Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+

Met-Con WOD:

Complete as many rounds and reps as possible in 20:00:

Alternate with a partner after each round (so Partner 1 does 10/7 Calorie + 3 Power Snatch; then Partner 2 does he same; and so forth).

  • 10/7 Calorie Bike/Ski/Row
  • Ladder of 3,6,9,12, 15… reps of Power Snatch @ 75/55

 

 

 

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Monday, May 13 Gym Open @ 5:00pm

 

Image may contain: bicycle

Who is in your Wheelhouse?

PREPARATION:

  • Run 2 laps or Row 500m
  • 20 Air Squats + 15 Sit Ups + 10 Push Ups + 5 Pull Ups
  • 10 Goblet Squats with rubber band around knees
  • 10 OHS with PVC or light bar

PRIMER:

Decided to mix it up this week to prime up the system

EMOM, for 12:00, of:

Minute 1 – 12 Deadlifts @ 135/95

Minute 2 – 20 Sit Ups

Minute 3 – 30 second Hang from Pull Up bar

Minute 4 – Run 1 lap of halls (or 150m Row)

STRENGTH:

Front Squat as follows:
*Set 1.  4 reps @ 75%
*Set 2.  3 reps @ 80%
*Set 3.  2 reps @ 85%
*Set 4.  4 reps @ 80%
*Set 5.  3 reps @ 85%
*Set 6.  2 reps @ 90%
*Set 7.  6 reps @ 75%
REST 2:00 between sets

Met-Con WOD:Team Relay”

PART A>

5 people per team, with 24:00 on the clock:

  • 20 seconds on the Erg (Bike/Ski/Row)
  • complete one round of “The Chief”

“The Chief” is:

  • 3 Power Cleans @ 135/95
  • 6 Push Ups
  • 9 Air Squats

PART B> ‘Midline Mania’

  • 10 reps of Reverse Hyper or banded GHD
  • 10 TRX Push Ups with crunch
  • 10 Rope-hang Scissor Kicks
  • 10 Dead Bugs with KB
  • 10 reps of “2 Down, 1 Up” Lat Pulldowns

 

 

 

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Friday, May 10 Gym Open @ 6:05am

Image may contain: one or more people and shoes

PREPARATION:

  • Row 500m
  • 60-second Handstand Hold
  • 60-second Static Hang
  • 10 Seated Dumbbell Shoulder Presses
  • 10 Weighted Pull Ups

STRENGTH:

Superset the following 5 rounds:

  • 6,5,4,3,2 reps of Incline Bench Press @ 75%, 80%, 85%, 90%, 95%
  • 4 reps each side of 1 Arm DB Row

Superset the following 4 rounds:

  • 6,5,4,3 reps of BB Row @ heavier each round
  • 6,5,4,3 reps of DB Bench Press @ heavier each round

Superset the following for 2 rounds:

  • 6 reps of DB Pullovers @ heavier each round
  • 12 reps of DB Rear Laterals 

Met-Con WOD:

With 25:00 on the clock…

On a team of 4:

  • collect as many Calories as possible (record each group total as you move)

after each effort each member must perform:

  • 5 Push Press @ 115/75 (or 55%)
  • 10 Hollow Rocks

Let’s try to use all of the cardio equipment in a rotation (rower, bike, Air Assault and Ski Erg)

 

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