TUES WOD 16/9/2014

A)
12 Mins Work Up to a Heavy, Push Press+Push Jerk+Split Jerk (1+1+1)

B)
For Time
25 Burpees
25 Pullups
20 Power Cleans 60kg(40kg)
20 Pullups
15 Squat Cleans 60kg(40kg)
15 Pullups
10 Clean &
Jerks  60kg(40kg)
10 Burpees

MON WOD 15/9/22014

Warm up
10 Mins Roll Quads & Glutes (Foam roller &  Balls )
15 Roll overs
20 Groiners 
20 Mountain Climbers
20 Star jumps


A)
Deadlift 3,2,2,1,1,1,1

B)
Stiff Leg Deadlift 2x8-10

C)
Double Kettle Bell Lunges  2x2x   Gym Floor

D)
Weighted Planks 2x

Then
Hamstrings - 2 min each side 
Glutes - 1 min each side

SUN REST DAY 14/9/2014

HOME WORK!

Hamstring Stretch 2 Mins Per Side

Box Shoulder Stretch 2 Mins

SAT WOD 13/9/2014

Warm up
10 Mins Roll Quads & Glutes (Foam roller & Balls )

Barbell Warmup/Skills With Coach

A)
10 Mins, Heavy Single Clean & Jerk

B)
10 Clean & Jerks 60kg(40kg)
30 Double Unders
8 Clean & Jerks 60kg(40kg)
30 Double Unders
6 Clean & Jerks 60kg(40kg)
30 Double Unders
4 Clean & Jerks 60kg(40kg)
30 Double Unders
2 Clean & Jerks 60kg(40kg)
30 Double Unders

Clean & Jerk is a Full Squat and can be turned into a thruster.

Then
5 Mins Roll Quads & Glutes (Foam roller & Balls )
Hamstring Stretch 2 Mins Per Side

FRI WOD 12/9/2014

Warm up
Roll out Thoracic 2 Mins
Then Kettle Bell Armpit Smash 1 Min Each Side

Barbell Warmup/skills With Coach

A)
15 Mins reach a Heavy High Hang Snatch @Hip (Shoulders Behind Bar)

B)
21,15,9 Reps For Time of
Deadlifts 100kg(70kg)
Pullups
Burpees

Then
Pigeon Stretch 2 Mins Per Side 
Hamstrings 1 Min Each Side
Box Shoulder Stretch 2 Mins

THURS WOD 11/9/2014

Warm up
Roll out Thoracic - 2 min
Kettle bell armpit smash - 1 min each side
15 Roll overs
Spiderman Stretch - 40 seconds each side
20 Mountain Climbers
20 Star jumps

Then
A)
Press 3,2,2,1,1,1,1

B)
Weighted Ring Dip 5,5,5

C)
Weighted Pullups 7,7,7

D)
Strict Toes To Bar 5x5

Then
Box Shoulder Stretch - 2 mins
Hamstrings - 2 min each side 
Glutes - 1 min each side

WED WOD 10/9/2014

Warm up
10 Mins Roll Quads & Glutes (Foam roller & Balls )

Barbell Warmup/Skills With Coach

A)
10 Mins Work Up to a Heavy Clean+Hang Clean+Split Jerk (1+1+1)

B)
For Time
Run 400 Mtrs
50 Box Jumps 24"18"
50 KBS 24kg(16kg)
50 Double Unders
50 Wall Ball10kg(6kg)
Run 400 Mtrs

Cool Down
5 Mins Hamstring Stretching  (Hold Pullup Frame)
General Stretching

TUES WOD 9/9/2014

Warm up, 
Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
Barbell Warmup with coach 

A)
10 Mins Work Up to a Heavy Single Power Snatch + OHS (1+3)

B)
3 Rounds For Time
Run 400Mtrs
21 OHS 42.5kg(30kg)
12 Toes To Bar

Then
Box Shoulder Stretch 2 Mins
Hamstrings 2 Mins Each Side 
Glutes 1 Min Per Side

MON WOD 8/9/2014

A)
Back Squats 3,2,2,1,1,1,1

B)
Barbell Lunges 2x8-10 Each Leg

C)
Stiff Leg Deadlifts 2x8-10

C)
3x 20 Hollow Body Rocks

Just incase you didnt know who is in the photo with Koz.

SUN REST DAY 7/9/2014

SAT WOD 6/9/2014

A)
10 Mins to reach a Heavy 3 RM Split Jerk

B)
8 Min AMRAP
12 Burpees
20 Double Unders
14 Burpees
22 Double Unders
16 Burpees
24 Double Unders
ETC

C)
3x 20 Hollow rocks & Supermans

FRI WOD 5/9/2014

Warm Up 
Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
Roll Quads & Glutes (Foam roller & Balls )
10 Minutes 
Barbell Warmup/Skills With Coach

Strength
A)
10  Mins Hang Clean & Jerk (3+1) 

Conditioning
B)
7 Rounds For Time
7 Deadlifts 100kg(70kg)
10 Box Jumps

Cool Down
5 Mins Hamstring Stretching 
1 Min Pigeon Stretch Per Side 
General Stretching  

 Super men and Women of the 4:30

THURS WOD 4/9/2014

Warm Up
Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
10 Shoulder Dislocates
Front Rack Stretch 40" Per Side
"Barbell"
5 Press
5 Front Squats
5 Muscle Cleans
5 Goodmornings 


A)
ME Press 3,2,1,1,1,1

B)
Weighted Dips 7,7,7

C)
Kettle Bell Press 7,7,7

D)
5 Rounds For Time
15 KBS 24kg(16kg)
10 Pullups

Then 
Box Shoulder Stretch
Hamstrings 2mins Per Side
Glutes 2 Mins Per Side 

WED WOD 3/9/2014

A)
Hang Snatch (below Knee) 2,2,2,2,2

B)
4 Rounds For Time
Run 400Mtrs
30 Wall Ball

C)
Dish and Superman Holds  3x 45 Sec
and
Dish and Superman Rocks 3x20
and
Skin The Cat (Bent Legs or Straight Legs) 1x8

DIRTY SHOES ! We all love to the out on the weekends go for a run, walk on the beach dig the garden, maybe some mud wrestling what have you?. If you do please do us a solid and clean your @#$% shoes (seriously) and if you make a mess clean up after yourself. I have all of your addresses and I will break into your house and walk around in my muddy runners!

TUES WOD 2/8/2014

Warm up, 
Roll out Thoracic 2 Mins.
Then Kettle Bell Armpit Smash 1 Min Each Side.
Sampson Stretch
Wrist elbow and shoulder circles 
Spider man Stretch
Mountain Climbers x10 Per Side
Groiners  x20
Star jumps x20

A)
Weighted Pullups 3,3,3,3,3

B)
21,15,9
Power Clean 60kg(40kg)
Burpees
Toes To Bar


                                                                                                        Then 
                                                                                                       Box Shoulder Stretch
                                                                                                       Hamstrings 2mins Per Side
                                                                                                       Glutes 2 Mins Per Side