Author archive: admin

Wednesday 15th April 2015

  Strength and Technique Gymnastics – 10min EMOM: 5 x Strict Pull Up 10 x Push Up (Scale by decreasing numbers e.g. 4 x Pull Up, 8 x Push Up) Workout of the Day 200m Farmers Walk (2 x 20/15kg DBs) 10 x DB Snatch (each arm) 15 x MB Sit Up (9 / 6)…

Tuesday 14th April 2015

  Strength and Technique Deadlift: 4 x 6 4 x 4 4 x 2 (All sets working up to a heavy double) Then: 10mins Clean warm up Workout of the Day Clean (60 / 40) HSPU (scale: DB Press) Burpee 3 – 6 – 9 – 12 – 15 – 18… 10min AMRAP

Monday 13th April 2015

Congratulations to Rachel Clarke who had her first boxing bout in the ‘Station of Origin’ charity fight night on Friday. We had an awesome support crew there, and she did us all proud getting in the ring with a girl almost 10kg heavier than her who had previously been in the ring before. Unfortunately Rach…

Saturday 11th April 2015

  Strength and Technique Power Clean: 15mins working up to a heavy double (tap and go) Workout of the Day 6 x Burpee Box Jump (60 / 50) 8 x T2B 10 x Hang Clean (50 / 35) 20min AMRAP Partner A: Run 400m Partner B: AMRAP exercises until Partner A returns (swap where they left off)  

Friday 10th April 2015

Good luck to Rach Clarke, who is fighting in the ‘Station of Origin’ fight night tonight. She’s been putting in A LOT of work with Coach John over the past few Months and has become a weapon in the ring! Cant wait to see her put all the training to the test! Today you will…

Thursday 9th April 2015

  Strength and Technique Floor Press: 8 x 5 Work Up to a heavy 5 reps 10 x DB Rev Flys after each working set (choose a suitable weight) Workout of the Day Run 600m 50 x DU 7 x MU / 14 x T2B 3 Rounds For Time

Wednesday 8th April 2015

Todays ‘WOD’ is a Hero workout and programmed to be a bit heavier than regular workouts. Push yourself out the comfort zone today with the weight, but keep it within your limitations (you shouldn’t be using more than 70% of your Clean and Jerk )1RM Strength and Technique Clean and Jerk Complex: Full Clean Hang…

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