Monday 30th April 2018
WOD Prep: Work up to clean weight +5-10kg Training WOD: 20 minute emom, complete 5 x Wallballs 3 x HSPU 1 x Clean 100/70
Saturday 28th April
8am + CLASS In teams of 6 Bike cals Toes to Bar Row cals Single arm DB Hang Clean and Press (swap every 5 reps) Burpee Hurdle Jumps HSPU spend 2 mins accumulating AMRAP at each exercise then 30 secs transition 45 mins HAPPY BIRTHDAY COACH JAKE!!!!
Friday 27th April 2018
Training WOD: ‘Isabel’ 30 power snatch for time 60/42.5 5 minute time cap. Accessory work: b) Accessory work (15mins) Superset 1 (3 sets) Wide grip pullup – submaximal set(at least 8 reps) Yates barbell row 8 -10 reps Superset 2 (3 sets) Db bench press – submaximal set RPE 8 Strict ring/box dips 6 –…
Thursday 26th April
Spend 8 mins working on Muscle up and HS walk to find progression to use in EMOM 8 min EMOM min 1) 10 – 15m HS walk min 2) 3 – 5 Ring/Bar muscle up Work no more than 40 sec 8 min EMOM min 1) 30 sec hollow rocks min 2) 30 sec arch…
Wednesday 25th April – ANZAC DAY
Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack. Lt O’Donnell was killed. Lt O’Donnell is New Zealand’s first combat death in Afganistan, and New Zealand’s first combat death in over a decade. Lt O’Donnell is survived by…
Tuesday 24th April 2018
Training WOD: A)Front squat 6 working sets (4, 3, 3, 2, 2, 1) Working up to around 80% 15mins Can use rack however clean from the floor until WOD weight then move to rack B)Every 5 mins for 3 rds (15mins) Complete 14/12 cals bike 12 Burpee box jump over 8 Front squat 70/45 Record…
Monday 23rd April 2018
Training WOD: A) Every 2min for 12mins (6 sets building in weight) 3 x Reps tempo Sumo Deadlift (3sec hold at top, 5sec negative) B)12 SDHP 42.5/30 10 Ring push ups 20m Kb goblet lunge 24/16 12min AMRAP FNCF HOODIE ORDERS click here FINAL DAY FOR ORDERS THIS SAT 28th Happy Birthday Arliah !!!!!!!!!!!!!!!
Saturday 21st April 2018
8am + CLASS Individual: Push Ups EMOM 3 x Pullups 7 min AMRAP 2 mins REST Situps EMOM 3 x Burpees 7 min AMRAP B) PARTNERS (alternating movements) 12 Double DB G2OH (15/10) 10 DB Thrusters 8 Knees to Elbow 4 Muscle Ups Run 200m 18 min AMRAP
Friday 20th April
WOD PREP: Spend 12min preparing movements and building up Power Clean to 10kgs above your WOD weight for two singles WOD: 2 Power Clean 90/65 3 Strict HSPU 40 Double unders 12 min AMRAP
Thursday 19th April 2018
Training WOD: A)50m Farmers carry AHAP 4 sets Prepare movements for WOD B)1km Run (buy in) 12 Farmers carry db box step up 22.5/15 ,50cm box 24 Toe to bar 5 Rounds 1km Run (buy out) (22min time cap)