Wednesday 16th September 2015   Strength – Alternating Sets Strict Press & Weighted Pull Ups 3-3-3-3   Conditioning – 3 Rounds as fast as possible: 9 Power Snatch 45/30 15 Wall Balls

Tuesday 15th September 2015   Strength/Skill – Hollow/Arch Holds   Conditioning – “Helen” 3 Rounds for Time 400 m Run 21 KBS 24/16 12 Pull Ups    

Monday 14th September 2015    Strength – Barbell Complex 1 Full Clean, 2 Front Squats, 1 Jerk = 1 Rep   Conditioning – 10 Min AMRAP 5-10-15-20-15… Thrusters 45/30 Chest to Bar Pull Ups

Friday 11th September 2015   Skill – Toes to Bar Progressions     Strength/Testing 4 X ME UB TTB – rest EXACTLY 60 seconds   Note: Protect your hands! Use proper grip   Conditioning – 5 rounds for total time of:   15 Burpees with 6″ Target Jump (absolutely as fast as possible) 20 UB …

Thursday 10th September 2015   Strength – Back Squat 5-5-5-5-5     Conditioning – 12:00 AMRAP of: 20 Box Jumps 15 KBS 10 Pull Ups   Rest 90 secs then; 200 m Sprint for time – at an all out effort

Wednesday 9th September 2015   Kia Ora Team, today we are continuing with our theme of Barbell Cycling with 5 reps of Power Snatch. I’m re-posting this clip from The Outlaw Way, which has some excellent cues and pointers for correct barbell cycling.   Barbell Cycling Power Snatch: 4 X 5 – work to a …

Tuesday 8th September 2015   Strength – Push Press 8-8-8    Conditioning – Tabata Intervals of (8 rounds – :20 work/:10 rest):   1) KB Swings 24/16kg 2) Air Squats 3) Situps *Perform 8 rounds of #1, then 8 rounds of #2, then 8 rounds of #3. Note total reps of each.

Friday 4th September 2015   Strength – Strict Ring Rows 100 Strict Ring Rows for quality   Note: No timer, no prescribed sets.  Accumulate 100 strict, beautiful ring rows.   Benchmark WOD – For Time   500 m Run 40 Air Squats 30 Sit Ups 20 Press Ups 10 Pull Ups  

Thursday 3rd September 2015   Kia Ora Team, Today we are continuing with our theme of Barbell cycling and the clip below from The Outlaw Way provides some awesome analysis of how this should look.   Strength – Barbell Cycling Every 90 Sec, Full Cleans 3-3-3-ME   Note: Build up to a heavy set of …