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

‘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...

Friday 23 September

Friday 23 September

Sep 23, 2016

STRENGTH/SKILL: 12 Minute EMOM 5 Tyre Flips + 2x 50m Sprint OR 5 Deadlifts + 5 Burpee-bar-hops WOD: 27-21-15-9 for time Abmat sit-ups KB American Swings (24kg/16kg) Wall Balls (10kg/6kg) **finish EACH ROUND with 3 Ring Dips**...

Thursday 22 September

Thursday 22 September

Sep 22, 2016

STRENGTH/SKILL EMOM ‘Death by…’ 3x Slamballs 1x Burpee increase number of burpees by 1 every minute until failure WOD: 12 Minute AMRAP 20 Cal Row 20 KB Goblet Squats (24kg/16kg) 20 KB Snatch (10L/10R) (24kg/16kg) 2 Turkish Get-ups (24kg/16kg)...

Wednesday 21 September

Wednesday 21 September

Sep 21, 2016

STRENGTH/SKILL: 10 Minute EMOM 5 Push-ups 5 Ring Dips WOD: For Time… (20Mmin time cap) 5-10-15-20-25 Shoulder-to-Overhead (50kg/30kg) Front Squat...

Wednesday 14 September

Wednesday 14 September

Sep 14, 2016

STRENGHT/SKILL: 10 Minute EMOM 3x Strict Press 5 Evil Wheels WOD: Min 0-2… complete: 30 Sledge Hammer Strikes (15L/15R) Min 2-5 …complete: 15 Calorie Row 15 DB Thrusters Min 5-7… complete: 30 Sledge Hammer Strikes (15L/15R) Min 7-10… complete: 15 Calorie Row 15 DB Thrusters Min 10-12… complete: Max Effort Reps Sledge Hammer Strikes (any arm) Score = max effort reps achieved...

‘Tabata 32’

‘Tabata 32’

Sep 12, 2016

STRENGTH/SKILL: Bench Press 5×3 WOD:’Tabata 32′ 8 Rounds Air Squats Push-ups Ab Mat Sit-ups Burpees Score = total reps...

Thursday Kettlebells

Thursday Kettlebells

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...

Thursday 08 September AM

Thursday 08 September AM

Sep 8, 2016

STRENGTH/SKILL: Deadlift 5×5 WOD: Complete 4 rounds… 1 minute max reps deficit push-ups (10/5) 1 minute max reps strict pull-ups 1 minute complete 15 med ball wall-toss sit-ups Score = total...

‘Santora’

‘Santora’

Sep 7, 2016

STRENGTH: Press – 5×5 . WOD: ‘Santora’ Three rounds of: 1 min max effort squat cleans (70kg/45kg) 1 min max effort shuttle sprints (20m forward + 20m backward = 1rep) 1 min max effort deadlifts (110kg/75kg) 1 min max effort burpees 1 min max effort jerks (70kg/45kg) 1 min REST...

‘Grace’

‘Grace’

Sep 5, 2016

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

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