Fitness and Strength Training in South Auckland

Benchmarks

‘Elizabeth’

Posted by on May 24, 2016

STRENGTH/SKILL: 8 minute EMOM 8 Slam Balls 8 Toes-to-bar WOD: ‘Elizabeth’ 21-15-9 Squat Cleans (60kg/40kg) Ring Dips...

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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

Wednesday 18 May

Posted by on May 18, 2016

Strength: 10min Alternating EMOM 1. Heavy complex: 3 deadlifts + 2 Power clean & jerk 2. 45 sec plank WOD: 20min Time Cap 30 KB swings (32/24) 30 cal row 30 clean & jerk (60/40) 30 burpees 30 clean & jerk 30 cal row 30 KB swings...

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Recent Posts

PowerWOD

PowerWOD

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″)...

Monday 30 May

Monday 30 May

May 30, 2016

STRENGTH: Deadlift Work to heaviest: 5-3-3-1-1-1-1-1 . WOD: 18 Minute EMOM 1st Minute – 15 Calorie Row 2nd Minute – 10 Toes-to-Bar 3rd Minute – 5 Power Cleans (70kg/50kg)...

Sunday CompWOD

Sunday CompWOD

May 29, 2016

Tag- You’re In – Team WOD 9 minute time cap Work in teams of 3 . Partner 1 21 KB Swings 15 Pull-ups 9 Front Rack Lunges (each leg) . Partner 2 9 KB Snatches 15 Pull-ups 21 Deadlifts . Partner 3 21 Goblet Squats 15 Pull-ups 9 Clusters...

Gymnastics Workshop

Gymnastics Workshop

May 28, 2016

On Saturday, we ran another gymnastics workshop with the amazing Antonia Daroux-Snelling. This is such an awesome workshop for those wanting to work on gymnastic movements – think, pull ups, toes to bar, muscle ups, handstands and more. These workshops are highly recommended, Antonia is incredibly talented, and a great coach! If you are keen to work on your gymnastic movements, improve your skills and pick up some great tips, make sure to watch out for the next workshop! Thanks for sharing your knowledge and skills with us, Antonia! ....

‘Hope’

‘Hope’

May 28, 2016

WOD – ‘HOPE’ 3 rounds, 1 minute each movement, for reps: Burpees (Yay, Burpees!) Power Snatch (35kg/25kg) Box Jump (24″/20″) Thruster (35kg/25kg) Chest-to-bar Pull-ups Rest 1min...

Friday 27 May

Friday 27 May

May 27, 2016

WOD A: 7 minute AMRAP 7 Hang Power Cleans (50kg/30kg) 7 Shoulder-to-Overhead (50kg/30kg) 7 Deadlifts (50kg/30kg) . WOD B: 4 Rounds for Time (20min time cap) 20 Calorie Row 20 Burpees 20 Wall Balls...

Snatch n’ Grab

Snatch n’ Grab

May 26, 2016

Skill/Strength: 8 min EMOM 1x Power Clean 1 x Hang Squat Clean 1 x Squat Clean *don’t let go of bar* . Kettlebell WOD: Snatch n’ Grab 10 kb Snatch (32kg/24kg) / 1 weighted pull-up (10kg/5kg) 9 kb snatch / 2 weighted pull-up 8 kb snatch / 3 weighted pull-up …etc… 1 kb snatch /10 weighted pull-up...

Thursday 26 May

Thursday 26 May

May 26, 2016

SKILL: Double Unders – progression. (5 x 20) . STRENGTH: Back Squats Warm Up 1 Set 20 Reps (3 breaths per squat) . . WOD: Black Jack For Time 20 push-ups / 1 sit up 19 push-ups / 2 sit-ups 18 push-ups / 3 sit-ups …..etc….. 2 push-ups / 19 sit-ups 1 push-up / 20 sit-ups...

‘Bowen’

‘Bowen’

May 25, 2016

‘Bowen’ 3 Rounds For Time 800m Run 7 Deadlifts (125kg/85kg) 10 Burpee Pull-ups 14 KB One Arm Thrusters (24kg/16kg) (7 each arm) 20 Box Jumps (24″/20″)...

‘Elizabeth’

‘Elizabeth’

May 24, 2016

STRENGTH/SKILL: 8 minute EMOM 8 Slam Balls 8 Toes-to-bar WOD: ‘Elizabeth’ 21-15-9 Squat Cleans (60kg/40kg) Ring Dips...

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