Happy Friday folks! We are bringing in a new movement today for Cleans which is the Tall clean. Check out the video for a great demo of how quick you need to be to get under the bar! Notice how the bar barely moves and he pulls himself under the bar…thats what we want from today!
Both Groups: Tall Cleans x 3 reps (10 mins)
Then in 10 mins
Build to a heavy 2 rep Clean or 3 Hang power cleans
Part B (19 mins)
Every 3 mins x 5 rounds
9 Hang power Cleans
Rest 1 mins
*RX weight is 60/40kg
Part A: Focus on speed guys and pulling yourself under the bar. Even if you are new to the movement, grab an empty bar and practice!
Part B: This is a version on the Workout DT. Its a little lighter so those rounds needs to be faster! Focus on good barbell cycling and being efficient in how you move!
Well done to all that did the retest yesterday! So if you are feeling a bit tired and sore, use today as an easy lighter day to just move! if you haven’t been in then hit it hard folks!
Back Rack Lunges x 8 e/l
Rope climb technique:
2 Ascents in least amount of pulls
16 min Amrap
16 Front Rack Lunges
8 Down up Bar hops
8 HSPU/Push ups
*30 sec rest
Part A: Keep an upright torso with the lunges and focus on keeping the front leg vertical. For the Rope climbs, If you have never done them, practice the footlock whilst sitting on a box and then practice standing.
Part B: We want quick rounds here guys, try and go unbroken for each movement!
Everyone has really worked hard over the last month so today will be a big test for you. Mover well and push as hard as you can and we have no doubt everyone will do amazing!
Part A – WOD (25min cap)
3 Lane Runs
Then 3 Rds
36 Single Arm DB Thrusters 18 e/arm
30 DB Snatch (22.5/15kg) 15 e/arm
10 C2B / Banded C2B / 15 Ring Rows
3 Lane Runs
Finisher – Core
45 Sec Plank
15 sec Rest
You can chose to tackle the wod 2 ways. You can keep the weights and scaling options the very same as the last time and try to beat your time. Or you can chose to go a bit heavier and push yourself to make the workout harder. Both approaches are perfect are still a a test of overall fitness!
We are introducing a new movement to some of you today folks – the Push Jerk! It is a step up from the Push Press as it means that you can lift more weight overhead by doing a ‘double dip’.
Push Jerk x 3 reps
or Push Press x 5 reps (Practice Push Jerk technique between sets)
Wall Climbs x 2 reps (Hold for 5 sec at least)
Mobilise shoulders between sets – lie on roller etc..
4 RFT (14 min cap)
20 Box Jumps 24/20
15 Push Press 50/35kg
15 T2B / Weighted Sit ups
Part A: The Push Jerk may be a new movement to some of you so today will be more focused on technique rather than weight. Focus on keeping your elbows up as you dip and move fast to get under the bar. With the wall climbs, its a great opportunity to get used to being upside down. If you are used to doing wall climbs, try shoulder taps!
Part B: Hold a good pace through out and hold on! This workout will get grippy pretty fast so break up the T2B early.
Welcome to a new week folks and we can officially start talking about Christmas! Now that we are entering the silly season, training can sometimes take a back seat, with all the nights out, xmas parties etc. The temptation can be there to just ‘wait til January’. But remember, there are 30 days from today until January. There are a few days over xmas that are a given that you wont train – xmas eve, xmas day, xmas party, Stephens day, new years – that leaves 25 days from now until January that you can get some training done and you can still enjoy the festive season!
Back Squat 4×5 (+2.5-5kg)
Work up to a working set of 5 sets in 10 mins then complete 4 sets of 5 reps
S/s Strict Pull up 5rm
Or Max Strict Pull up/Negatives x 3-5 or Ring rows x 5
10 RFT (15min cap)
5 Front Squat 60/40kg
7 Burpees Bar hops
Part A: Build to a heavy set of 5 in 10 mins then hit 4 working set at heaviest weight (add at least 2.5kg from previous weeks.) For the Pullups, work up to your max weight pull up for 5 reps.
Part B: These are fast rounds folks so be prepared to breathe hard! Try and hit a consistent pace per round and be efficient with movement. Each movement should be unbroken!!
Complete a full 8 rounds of Tabata for each movement i.e. 20 sec on 10 sec rest
Ski Erg Calories
Plate G2OH 20/15kg
1 min rest between each one
Part A: If you are good at T2B, use this as a opportunity to practice unbroken reps whilst not under fatigue. If you have 1 or 2 T2B, try and practice linking T2Ib and getting as close to the bar as possible. No swinging reps! If this is new to you, your coach will show you how to hang from the bar correctly, to engage your shoulders and initiate the movement, you will need to practice scap pull ups then.
Part B: These are sprint rounds guys, don’t let up in those latter rounds! Complete all 8 rounds on each movement before moving on.
Happy hump day folks! It’s only a few more weeks to Christmas (dare I say it) so lets keep the intensity up and enjoy the upcoming festive season! And nobody likes to skip big Wednesday 😉
Every 4 mins x 6 rounds, 1 min rest (29mins)
2 lane runs
then Amrap in remaining 4 mins
15 Wallballs 10/6kg
10 DB Power Cleans 22.5/15kg
Rest 1 min
7 min Amrap
30 second plank (Add Weight)
15 Leg raises
This is a very different workout to a long amrap. You will be targeting different energy system in your body so don’t be afraid to push each round! You might find you’ll take it easy in the first round to gauge pace but after that its an all out effort!!