NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Every 3-4 weeks we lower the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?
Bulletproof Shoulders routine
Toes to bar skill and drills
Tabata finisher
Wednesday, January 06, 2016
Tuesday, January 05, 2016
Wednesday 6th January 2016
NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Every 4 weeks we lower the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?
1. Squat
Build to a heavy set of 3 Front Squats
2. Conditioning
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 100/70 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups
1. Squat
Build to a heavy set of 3 Front Squats
2. Conditioning
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 100/70 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups
Monday, January 04, 2016
Tuesday 5th January 2016
NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Every 3-4 weeks we lower the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?
1. Conditioning
4 Rounds:
7 Clean and Jerks (85/61kg)
14 Toes to Bar
21 Box Jumps (24/20)
2. Rowing
10 Rounds: 1:00 on / 1:00 off
1. Conditioning
4 Rounds:
7 Clean and Jerks (85/61kg)
14 Toes to Bar
21 Box Jumps (24/20)
2. Rowing
10 Rounds: 1:00 on / 1:00 off
Sunday, January 03, 2016
Monday 4th January 2016
NOTE TO ALL ATHLETES: This is a scheduled “back-off” week. Yes we know its the start of the year. Every 4 weeks we lower the volume for a number of reasons that will benefit performance in the long run. I know you are motivated, and want to do more. The question is… are you smart enough to trust the process?
1. Snatch skills
2. Conditioning
21 Power Snatch, 61/42.5kg
21 Burpees over Bar
15 OHS, 61/42.5kg
15 Burpees over Bar
9 Squat Snatches, 61/42.5kg
9 Burpees over Bar
Please watch and learn the routine below, you will see it alot, well at least twice a week ;) . You should be able to work on it at home if you miss out on doing in during classes.
1. Snatch skills
2. Conditioning
21 Power Snatch, 61/42.5kg
21 Burpees over Bar
15 OHS, 61/42.5kg
15 Burpees over Bar
9 Squat Snatches, 61/42.5kg
9 Burpees over Bar
Please watch and learn the routine below, you will see it alot, well at least twice a week ;) . You should be able to work on it at home if you miss out on doing in during classes.
Friday, January 01, 2016
Saturday 2nd January 2016
Meet at the Beach Volley ball nets on The Strand of a 7:30am start and we will play a few sets of "Hoover ball" . Everyone welcome and no charge so even if your been to your three sessions or membership has lapped COME! Let's start the year off with as many of us together as possible . Feel free to bring the kids /family. Afterwards we shall go hit up a cafe or juice bar for breakfast
Friday 1st January 2016
No Class today
So get outside and enjoy nature, go for a walk , run, bike ride or a swim. Don't do it for time, just do it for the simple pleasure of activity.
HAPPY NEW YEAR
So get outside and enjoy nature, go for a walk , run, bike ride or a swim. Don't do it for time, just do it for the simple pleasure of activity.
HAPPY NEW YEAR
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