20 rep Back Squat & a quick workout

Friday 29.08.14 Annie repping it at a comp earlier this year, local comps will be popping up more regular in the 2nd half of the year. Keep your eye out for an opportunity to have a bit of fun. Strength 20 rep Back Squat @ ~65% 1rm – try to add 2.5/5kgs on last week […]

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Barbell ninjas and mean girls

Thursday 28.8.14 A: 15 mins to establish heavy triple power clean (each rep can be dropped – as long as you’re back on the bar within 5 secs) Coaches Notes When it comes to power cleans 2 things are clear: 1. Girls are [stronger] than they think they are and 2. Guys [think] they have better technique […]

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Shankle Complex & Some HSPU, T2B volume

Wednesday 27.08.14

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Heavy Back Squat & a partner workout

Tuesday 26.08.14 Strength Back Squat Heavy Single (go for a 1RM if its on the cards) Conditioning  In pairs, one person working at a time, partition reps as needed For time 150 Double unders 100 KB Swings 80 Pistols 60 Pullups 40 Ground to OH 50/35 20 Burpees 10 Wall walks Post loads, times and […]

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Snatch complex, speed deads and a run

Monday 25.8.14 A: power snatch + hang snatch + 2 OH squats B: speed deads – 8 min EMOM: 2 deadlifts @ 50% 1RM + bands (set your back, focus on exploding from the floor [UP] and steady [DOWN]) C: 8 min running clock: 800m run (flat out) – record time; then w/ remaining time: […]

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Craig’s Birthday WOD

Saturday 23.8.14 Craig’s Birthday WOD (20 min cap) Check in: 400m Run 40 Double Unders 40 thrusters (50/30kg) – 5 lateral bar hops every time you put the bar down 40 Double Unders 40 Burpee Box Jumps (24′/20′) 40 Double Unders 40 OH KB Swings (32/24kg)  - 5 lateral KB hops every time you put the bar […]

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20 rep Back Squat and a friday circuit

Friday 22.08.14 Strength 20 rep Back Squat – add 5kgs to last week Conditioning Circuit 2 rounds ( 1st round 1 min, 2nd round 45 sec) Tyre Flips Box Jumps Air dyne Sledgehammer Toes 2 Bar Row Burpees DB Shoulder to Overhead Post loads and training notes to comments

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unbroken (UB) hi hang power snatch triple

Thursday 21.8.14 A: 15 mins to establish UB hi-hang power snatch triple B: 3x ME UB hi-hang power snatch @ 90% of A (if you managed a triple of 60kg/40kg or above) otherwise hit a max UB set with the full weight from A. C: 10 min Partner AMRAP: 5 UB hi-hang power snatches @ […]

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Wednesday 20.08.14 Conditioning: 20 Minute AMRAP of: 2 Muscle Up’s 4 HSPU’s 8 Overhead Kettlebell Swings (32/24kg) Coaches Notes: Muscle Up subs are Jump Through M/Up’s or C2B (supine grip) HSPU sub will be Push Up’s Post rounds and notes to the comments page

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Press Complex, Back Squats and “Annie”

Tuesday 19.08.14 Tahni nailing a Clean and Jerk at Saturday’s lifting comp. Congrats to Tahni, KJ, Louisa and Prue on some awesome results Strength 3xPush Press +1 xSplit Jerk – max for complex (must be taken from the floor) 5×2 Back Squat @~90% Conditioning “Annie” 50-40-30-20-10 Double Unders Situps Post loads, times and training notes […]

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