cfheader2


Menu

Menu

Fitness in 100 words

 

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”

Login
Monday 8th February- WOD
Max Suppine Pullups
Max Shoulder to Overhead 20kg/15kg
(With use of Military Press/Push Press/Push Jerk/Split Jerk)
Max V-ups
Run 500m

A.M.R.A.P 25mins

[*any broken rep, loss of grip, fall, etc and your a gone'a] 



Comments (0)
 
Saturday 6th Feb- WOD

Back Squat 5,5,5,5,5

Squat Clean 3,3,3,3
Front Squat 5,3,2,1
Squat Snatch 3,3,3,3
Overhead Squat 5,3,2,1

Comments (0)
 
Friday 5th February-WOD

4 Rounds
 1   2:30 mins
 2   2:00 mins
 3   1:00 mins
 4   0:30 secs

Complete each exercise as per duration of each round
-Double Handed KB SD 20kg/16kg
-Rower (distance)
-Knees to elbows
-Box Jumps
-Clapping push ups
-Rest


Comments (0)
 
Wednesday 3rd February- WOD
100 D/B @ 1/4 Bodyweight each arm.
*On the minute of every minute until the Thrusters are complete you must complete 3 Knees to elbows and 3 burpees.
Complete for time!

Comments (2)
 
Tuesday 2nd February-WOD
-50 kettlebell swings 20kg/16kg
-400m Run
-40 knees to elbows
-600m run
-30 D/B thrusters 25kg/17.5kg
-800m run

FOR TIME!

Comments (0)
 
Monday 1st February- WOD

Tabata Rounds
20secs work/10secs rest x 8 (each exercise)

-Supine pullups
-Box jumps
-Dips
-SDHP @ 20kg/16kg
-Situps
-Burpees

Record scores for each exercise!

Comments (0)
 
Sunday 31st January- WOD

REST DAY!
Keep Hydrated

Comments (0)
 
Saturday 30th January- WOD

6 Rounds; MAX REPS of each:
D/B Hang Clean and Jerk @ m:22.5/ f:17.5
Chins
Weight Plate Box Jumps @ m:15/ f:10
Farmers Walk @ 3/4 Bodyweight D/B's (distance)
Rest 1 minute
*The aim of this wod is to complete as many reps as possible, the duration of your workload is what you are working for! So the longer the better. No rest between exercises. Try to maintain your reps!

Comments (0)
 
Friday 29th January- WOD

100 Double unders/250 Skips
FOR TIME!
---------------------------------------------

21,18,15,12,9,6,3 of:

D/B Front Squat 1/3 BW
Clapping Push ups
V-UPS
50m Run
FOR TIME!
---------------------------------------------

100 Double unders/250 Skips
FOR TIME!


 

Comments (0)
 
More Articles...
<< Start < Prev 1 2 3 4 5 6 7 8 9 10 Next > End >>

Page 1 of 27