Fitness and Strength Training in South Auckland

Benchmarks

‘Grace’

Posted by on Sep 5, 2016

STRENGTH/SKILL: Clean & Jerk technique MONDAY POWERWOD: ‘Grace’ For Time 30 Clean & Jerk (60kg/40kg)...

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CompWOD

CompWOD

Posted by on Feb 4, 2015

Skill: 12 min EMOM (make a bid) unbroken toes-to-bar unbroken double unders WOD 1: 5 rounds for time (10 min time cap) 3 rope climbs 12′ 6 clean & jerk (70/45kg) WOD 2: 3 sets for time 20 toes-to-bar 20 KB swing (American 32/24kg) 20 burpees 60 DUs *Rest 3 mins between...

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KB/Oly Lifting Club

PowerWOD

Posted by on May 30, 2016

STRENGTH/SKILL: Start clock… 00:00 – 12:00 1x Power clean & jerk @ 70% every 30secs 12:00 – 22:00 1x Power snatch @ 70% every 30secs . . . WOD 21-15-9 Deadlift (100kg/70kg) Box Jumps (24″/16″)...

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Kettlebells

Thursday Kettlebells

Posted by on Sep 8, 2016

STRENGTH/SKILL: Deadlift 5×5 Kettlebell bottoms-up press WOD: 4 rounds… 1 min to complete 15 wallball-toss sit-ups (10kg/6kg) 1 min max rep kettlebell snatch (24kg/16kg) 1 min max calorie row 1 min rest Score = total snatch...

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Recent Posts

‘Annie Are You OK?’

‘Annie Are You OK?’

Oct 15, 2016

WOD: ‘Annie Are You OK?‘ 21-15-9 For Time: Calorie Row Thrusters (30kg/20kg) Medicine Ball Cleans (10kg/6kg) Sumo Deadlift High Pull (30kg/20kg) Wall Balls (10kg/6kg) Burpees...

Friday 14 October

Friday 14 October

Oct 14, 2016

Strength: Bench Press – 5×5 WOD: 21 (9)-15(6)-9(3) Deadlift (100kg/70kg) (21-15-9) Wall-Walks (9-6-3)...

Thursday 13 October

Thursday 13 October

Oct 13, 2016

Kettlebell Strength: 30 unbroken alternating kettlebell swings (Russian/American/Russan/American…) Rest 60 seconds between rounds Complete 3 rounds Kettlebell Conditioning WOD: Double Bells Round 1 1x Press 1x Front Squat 2x Push Press 2x Front Squat 3x Jerk 3x Front Squat Round 2 2x Press 1x Front Squat 4x Push Press 2x Front Squat 6x Jerk 3x Front Squat Round 3 3x Press 1x Front Squat 6x Push Press 2x Front Squat 9x Jerk 3x Front Squat REPEAT (total of twice through the entire cycle) Rest 90 seconds between rounds The goal is to complete each round unbroken You can increase weight each round if you choose – but ensure correct form can be maintained before increasing weight...

‘Farmer Bell’

‘Farmer Bell’

Oct 8, 2016

WOD: ‘Farmer Bell’ (50min time cap) 100m Farmers Carry – double kettlebell (24kg/16kg) 5x Rope Climb 10x Kettlebell Push Press (5L/5R) (24kg/16kg) 200m Farmers Carry – double KB 3x Rope Clime 20 KB Push Press (10L/10R) 400m Farmers Carry – double KB 1x Rope Climb 30 KB Push Press (15L/15R) 200m Farmers Carry – double KB 3x Rope Climb 20 KB Push Press (10L/10R) 100m Farmers Carry – double KB 5x Rope Climb 10 KB Push Press (5L/5R)...

Friday 07 October

Friday 07 October

Oct 7, 2016

Strength: Deadlift – 5×5 Increasing weight with each set . WOD: 27-21-15-9-3 For Time Burpees to 6″ target jump height Box Jump Overs (24″/20″)...

Monday 03 October

Monday 03 October

Oct 3, 2016

WOD: For Time 10 x Clean & Jerk, @ 85% of 1RM *every missed attempt, must complete 10 burpees-over-bar*...

Thursday 29 Sep

Thursday 29 Sep

Sep 29, 2016

HAPPY BIRTHDAY LAGI AND GUY!! STRENGHT/SKILL: Close girp bench press 5×5 Increase weight with each set WOD: ‘Guy & Mama Bear’ Partner WOD, for time Each Partner completes 2x rounds of ‘Bear Complex’ unbroken, while the other partner hold a prone hold Bear Complex (60kg/40kg): 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press followed by…. 29-09-16 synchronised… Abmat Sit-ups Burpees Box Dips followed by…. 2 rounds of Bear Complex + Prone Hold followed by….. 2 Burpees...

Wednesday 28 September

Wednesday 28 September

Sep 28, 2016

STRENGTH/SKILL: 10 Minute EMOM 3 Front Squats (AHAP) 10 Hand Release Push-ups . WOD: For Time 30-20-10 Calorie Row Kettlebell Russian Swings (32kg/24kg) Box Jumps (24″/20″)...

‘Cannonball Run’

‘Cannonball Run’

Sep 27, 2016

STRENGTH/SKILL 25 Strict pull-ups complete in as few sets as possible WOD: ‘Cannonball Run’ 4 Rounds, for time 20 Wallballs (10kg/6kg) 2 Rope Climbs (Rx = legless) 400m Run...

‘One Bar’

‘One Bar’

Sep 24, 2016

WOD: ‘One Bar’ For Time (40min cut off) 15 Power Cleans (60kg/40kg) 30 Toes-to-Bar 30 Box Jumps (24″/20″) 15 Snatch (60kg/40kg) 30 GTOH (60kg/20kg) 30 Double Unders (singles = 3:1) 15 Thrusters (60kg/40kg) 30 Pull-ups 30 Burpees...

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