Tuesday 27th October 2015     Strength – Tempo Goblet Squats 5-5-5-5-5   Note: 5 seconds to descend to depth, 5 second hold in an active squat, 5 seconds to ascend to full extension. 5 sets of 5 reps – Building each round as longs your current sets look jaw droppingly amazing.     Conditioning …

Friday 23rd October 2015   Kia Ora Team – Reminder that we have only one class today at 5:30 am.  Hours over the Labour Day Weekend are: Friday 23rd October 2015 – 5:30 am Only Saturday 24th October 2015 – Closed Monday 26th October 2015 – Closed Tuesday 27th October 2015 – Back to normal …

Wednesday 21st October 2015      Strength/Skill –   Option One: 7 Sets of the Snatch Complex 1 Power Snatch + 1 Hang Squat Snatch = 1   Option Two: 2 Power Snatch + 1 OHS = 1 Conditioning – Death by Burpee

Tuesday 20th October 2015   Strength – Hollow Ups/Deficit Pull Ups 8 Min AMRAP   Conditioning – For Time: 9-7-5-5-7-9 Box Jumps Front Squats 80/55 100m Sprint

Monday 19th October 2015   Skill – Toes to Bar   Conditioning – For Reps   6 Min AMRAP 10 Toes to Bar 20 Double Unders   2 Min Rest   6 Min AMRAP 10 Burpee over Bar 20 Push Press 35/25   2 Min Rest   6 Min AMRAP 2 x 50m Sprints 100m …

Saturday 17th October 2015   Two 2 Tango 2013 – WOD 1   RX: 6 rounds for time 5 Snatches (50/35) 10 KB Swings (28/20) 15 Box Jumps   Scaled: 6 rounds for time 5 Shoulder to Overhead (40/25) 10 KB Swings (24/16) 15 Box Jumps   Beginner: 6 rounds for time 5 Shoulder to …

Friday 16th October 2015    Strength – Snatch Grip Deadlift 4-4-4-4   Conditioning – Benchmark WOD 500 m Sprint 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups

Thursday 15th October 2015   Strength – Cleans  3-3-3-3-3   Conditioning – 15 Min AMRAP 7 Pull Ups 7 Front Rack Lunges 45/30 (7 on each leg) 7 Front Squats Note: At a conversational pace for 13 minutes then 2 more minutes at an all out intensity

Wednesday 14th October 2015   Strength – 5 x Alternating Sets 5 Push Press + ME Push Ups   Conditioning – 9 Min AMRAP 15 Burpee Box Jumps 100 m Finger tip Plate Carry 20/10