Tuesday, 29 September 2020
You all have goals, but are you optimally achieving them? Is what you do leading to what you want? Are you attempting to get stronger, lose fat, improve your endurance, compete in a particular sport, or lift a certain amount of weight? Are you performing the proper exercises, drills, and exercise prescriptions? Are you working hard enough and recovering properly? Are you experiencing a lot of injuries due to your training? Is your nutritional intake in line with your goals? A
Monday, 28 September 2020
In "The Element", Sir Ken Robinson say our element is the point at which natural talent and skill meets personal passion. So tell me.. what are YOUR innate strengths? "Wiped Clean" Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12 Calorie Assault Bike 7 Clean and Jerks (115/85)
Thursday, 24 September 2020
BIG 80s Day! Time to rock those crop tops, short shorts, legging and leg warmers! You don't wanna be caught without it! Strength Barbell Bench Press Heavy Set of 8 Metcon "DB12" AMRAP 12: 25 Double Unders 15 Double Dumbbell Deadlifts (50's/35's) 25 Double Unders 15 AbMat Sit-ups
Wednesday, 23 September 2020
"UFO" AMRAP 5: 200' Walking Lunge 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 100' Single Front Rack Dumbbell Walking Lunge (50/35) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining
Wednesday, 16 September 2020
"Big Clean Complex" 6 Sets: 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk * The goal is to climb in weight with each set as we build to a heavy complex for the day * With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk * Your final score is the heaviest complex successfully completed unbroken
Monday, 14 September 2020
"Speed Demon" AMRAP 3: 200 Meter Run 15 Lateral Barbell Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 200 Meter Run 12 Lateral Barbell Burpees Max Overhead Squats (95/65) Rest 3 Minutes AMRAP 3: 200 Meter Run 9 Lateral Barbell Burpees Max Overhead Squats (115/85) Rest 3 Minutes AMRAP 3: 200 Meter Run 6 Lateral Barbell Burpees Max Overhead Squats (135/95)
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