Category: Nutrition

Today Or 19.4 Gymnastics, 4 sets 6 Half kneel strict db shoulder press (per arm) 6 Strict T2B /Knee tucks B – Chipper, for time 21*18*15* reps of: SDHP 42.5/30 Ring dips *100-75-50 double unders 15 min time cap

MED: WOD Prep- Build deadlift to 5-10kg above wod weight for 2 reps WOD: Every 5 mins for 4 sets Run 400 m 9 Deadlifts (140/90) 12 Burpee hurdle jump (75/60) 19.3 – This Friday Team costume points up for grabs – Theme is “TV/Movies” Get on your #teampage and start planning!!

LOW INTENSITY STRENGTH: Back squats Work up to a heavy triple, then a heavy double, then a heavy single for today (not max) *20 min time cap (Record the 3,2,1 loads) WOD: Every 3 min for 4 rounds 100m Deadball/dual front rack KB carry AHAP Record first and last load 9:15am ONLY TOMORROW (Waitangi Day)   FNCF…

MED FRI: Warm up snatch and squat to WOD weight PARTNER WOD: Alternating full rounds with Partner 3 Overhead Squats (70/45) 6 Chest to bar pull ups 40 Double unders 28 min AMRAP HAPPY BIRTHDAY CELINA!!!!!

 Dumbbell Squat Snatch  WOD Prep: Working on building weight in db squat snatch WOD: in 6 min complete 800m run – then in remaining time AMRAP 2 Dumbbell squat snatch (22.5/15) 4 O/Head lunge 6 Box jump over (60/50) Alternating arms every round i.e round 1 (left side), round 2 (right side), etc REST 3 min…

Strength: Back Squats 5 x 10 reps – 1 mins rest between sets WOD: 1 min on:1 min rest Thrusters (35/25) Lateral Bar Hops KB Swings (24/16) Cals Bike 3 rounds – score = reps per round

Strength: 8 mins to find complex start weight then Every 2 mins for 10 mins (5 sets) Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *This works by doing 1 shoulder press + 3 push press + 5 push jerk in one set *Increasing weight each set Finisher  21 Box jump over…

Gymnastics, EMOM 8 mins: Min 1) 40 sec hollow rocks Min 2) 40 sec Superman against wall WOD: 100-m walking lunge then 10 rounds of 5 handstand push ups 10 medicine-ball cleans 9/6 15 sit ups 100-m walking lunge For time (25 min timecap)

A) Gymnastics: 8 min EMOM min 1 – 30 sec Chin Over Bar hold min 2 – 45 sec Superman against wall WOD: min 1 – Dball/SBag 4 Ground over SH + 4 Bear hug squats min 2 – 5 Strict HSPU min 3 – Run 200m min 4 – 3 Rope climbs 20 min…

A) STRENGTH: Hang power clean + power clean 15 mins to find HEAVY complex (similar to yesterday, look to complete working 8 sets) B) WOD: 2 Power Clean (90/65) 8 Alternating pistols 10 Hurdle box jumps (75/60) 12 min AMRAP