• August 7 2014

    Strength:

    Turkish Get – Ups

    5 – 5 – 3 – 3 – 3 each side

    Skill:

    Handstand Walk Progressions

    WOD:

    3 Rounds of;

    1:00 Handstand Walking or Wall Walks

    1:00 KB Goblet Hold Walking Lunges (32/24)

    1:00 AM Swings

    Rest 1:00

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  • August 6 2014

    Oly:

    12 Minutes to Build to 3 Rep Hang Squat Snatch

    WOD:

    0:45 OH Squat (45/30)

    0:15 REST

    0:45 Toes to Bar

    0:15 REST

    0:45 Sumo Deadlift High Pull

    0:15 Rest

    x 3 ROUNDS

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  • August 5 2014

    Beanies and socks are here! If you ordered one then pick it up. We have plenty spare to keep you warm so just ask and we’ll grab it for you. 30$ each.

    Strength:

    Back Squat

    Beg – 3 x 5

    Pause Front Squat (2 count pause at bottom of each rep)

    Int – 3 – 3 – 3 – 3 – 3

    With Strict Press From Floor Between Sets

    Beg – 3 x 5

    Int – 5 x 5

    WOD:

    12 – 9 – 6

    Strict Ring Dips

    Strict Pull Ups

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  • August 4 2014

    We know its cold- we are here too. Don’t leave us to freeze without you, come train and get warm!!

    The Hang Strong workshops are only a fews week away so get online and register!

    Strongman Warm-Up

    Strength:

    Deadlifts

    All Levels – 8 – 6 – 4 – 4 – 4

    Skills:

    Atlas Stone Tech & Log Lift Technique

    WOD: In pairs

    A)   300 Calories on the Rower

    B)   3 Log Lifts or Atlas Stone Pick Ups

    To be done in an EMOM format until calories completed, swapping EMOM

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  • Aug 2 2014

    Please be aware, no gymnastics Class until further notice as Jarrod is undergoing surgery. May he heal quickly and be back at the box in full gymnastics swing 
    Strength:
    Legless rope climbs 3 x 3 (scaled to lying on ground to standing, short ropes, partial climb)
    WOD:
    BASELINE!
    500 m row
    10 hspu
    20 pullups
    30 ghd situps (Abmat for scaled)
    40 HR pushups
    50 squats
    60 dubs
    400 m run
    For time
    COMP CLASS 

    WOD: To be done in Pairs, continuously alternating for the Duration of the interval

    3 Minutes to Complete AMRAP of

    4 Power Snatches @ 40/25

    Rest 1:00

    3 Minutes to Complete AMRAP of

    4 Pull Ups (Men) / K2E (WOMEN)

    Rest 1:00

    3 Minutes to Complete AMRAP of

    4 Burpee Box Jumps @ 20/16

    Rest 1:00

    2 Minutes to Complete AMRAP of

    3 Power Snatches @ 50/32.5

    2 Minutes to Complete AMRAP of

    3 Chest to Bar Pull Ups (Men) / T2B (WOMEN)

    2 Minutes to Complete AMRAP of

    3 Burpee Box Jumps @ 24/20

    Rest 2:00

    1 Minute to Complete AMRAP of

    2 Power Snatch @ 60/40

    1 Minute to Complete AMRAP of

    2 Muscle Ups (Men) / Pull Ups (WOMEN)

    1 Minute to Complete AMRAP of

    2 Burpee Box Jumps @ 30/24

    Rest 5 – 10 Minutes

    Then attack an 800m Run For Time

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  • August 1 2014

    Strength:
    Chin Ups 5 – 3 – 1 – 1 – 1 (Weighted or Eccentric lowers)
    Olympic Lifting:
    Clean complex  – 5 Min EMOM
    1 Lift Off – 1 Heavy Pull – 1 Squat Clean – 2 Power Cleans
    WOD: Courtesy of CFHQ; Compare to  July 30 2013
    15 Hang Power Cleans (60/40)
    15 Burpees
    3 Rounds for Time
    Finisher:
    Row 400 m for time
    OLYMPIC LIFTING CLASS
    Drop Snatch
    2 x 3 @ Bar
    1 x 3  – Add Weight
    2 x 3 – Add Weight
    Snatch
    2 x 3 @ Bar
    3 x 2 – Adding weight
    5 x 1 – Building to 1RM
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