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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 …

Wednesday 2nd September 2015   Tonight we have the On Ramp crew upstairs going over gymnastic movements with Karli and the regular crew downstairs with Matt (during 6:00 pm).     Strength – Back squat 5-5-3-3-3-3   Note: 50% – 60% – 70% – 80% – 85% – 85% – 90%.  Weight for each set has been …

Tuesday 1st September 2015   Strength – Pause OHS 5-5-5-5   Note: Have a STRICT 3 sec pause at the bottom.   Conditioning – 5 rounds of: 5 Strict Knees to Elbows 10 Diamond Push Ups 200 m Run Rest 60 Sec

Monday 31st August 2015   Kia Ora Team – Today we have the second week (three more sessions to go) of the latest OnRamp. Karli and I have had a blast taking them through the foundation movements and cannot wait to have them join regulars. Tonight, the Onramp will be going over Olympic weightlifting while …

Saturday 29th August 2015   Kia Ora Team – Today is Two to Tango prep (although everyone is welcome), so if you can bring your actual partner that you are competing with, that would be grand.   Conditioning – In teams of 2 For Time:   1200 m Run P1 Run P2 Rest (Separate distance …

Friday 28th August 2015   Kia Ora Team – Tonight we have our third session of the latest onramp and we’ll be covering the Deadlift Series.  We’ll also be talking about ‘community’ and how this is important to everything we do, and ways in which we articulate this in the club.  Go up to someone …