Archive for September, 2013

Workout of the Day – Sat 21/9/13

5 rounds for time:

  • Run 200m
  • 10 push press (30/42.5)
  • 10 toes to bar

The box is open from 7am on Saturdays, if your keen get on in early and mobilise your shoulders, thoracic, hammies and any other tight spots from throughout the week.

One last workout for the week, there’s been an absolutely awesome vibe around the box all week because you guys are killing it and creating a place to thrive.

See you all tomorrow, now have a laugh at this and NEVER EVER let this be you…

Workout of the Day – Fri 20/9/13

A) Front Squat

  • 3-3-3-3-3

B) Power Clean

  • 10mins to find 2RM touch and go

Workout of the Day – Thurs 19/9/13

A) Skill

  • Dips
  • Ring dips

B) Mobility

  • PNF party… WTF is PNF??? Proprioceptive Neuromuscular Facilitation. I’m sure that means absolutely nothing to anybody so you’ll just have to turn up to find out!

Workout of the Day – Wed 18/9/13

3 rounds for total reps of:

    • 1min ME rope climb
    • 1min ME farmers walk (AHAP)
    • Rest 30sec
    • 1min ME KB snatch (5 each arm)
    • 1min ME 10m shuttle
    • Rest 30sec

 

Workout of the Day – Tues 17/9/13

A) Jerk (push/split)

  • 5-5-5-3-3

B) Plank Party

 

Workout of the Day – Mon 16/9/13

AMRAP in 15mins of:

  • 10 box jump overs
  • 400m run
  • 15 wall balls (9/6)

If you think you’re hurting during the 400m run – think of these guys!

Workout of the Day – Sat 14/9/13

Happy Birthday to Gus Stagg! He turns 36 tomorrow and was born in the 9th month of the year….

For time complete 36 reps of the following 9 movements:

  • 1) Box jumps
  • 2) Jumping pull-ups
  • 3) KB swings (16)
  • 4) Sit-ups
  • 5) Push press (20)
  • 6) Walking lunge
  • 7) Push-ups
  • 8) Double unders
  • 9) Burpees

 

Workout of the Day – Fri 13/9/13

A) Power snatch

  • 3-3-3-3-3

B) Push press with snatch grip

  • 5-5-5

C) EMOTM for 10mins

  • Evens: 3 power snatch @ 75% of part A
    • Remainder of the min: burpees
  • Odds: rest