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Friday 25 July

July 25, 2014 | Leave comment | Read More
07_23-jul-2014

100kg Push Press from Matt D.

Strength:

Clean & Jerk 5 x 2 rep

W.O.D.

  • Row 1000
  • 20 Clean & Jerk (75/50)

Thursday 24 July

July 24, 2014 | Leave comment | Read More

Strength:

Max rep strict pull up, 4 sets. Rest 2 minutes between sets.

Compare to: 01/07/2014

W.O.D.

  • 40 Wall ball
  • 30 Box jump
  • 20 Kettlebell swing (32/24)
  • 10 Muscle up
  • 20 Kettlebell swing
  • 30 Box jump
  • 40 Wall ball

Wednesday 23 July

July 23, 2014 | Leave comment | Read More

Strength:

  • Push press 3 x 2 rep
  • Jerk 3 x 1 rep

W.O.D.

  • 6 Squat clean (60/40)
  • 8 Toe to bar

8 minutes, as many rounds as possible

Tuesday 22 July

July 22, 2014 | Leave comment | Read More

Strength:

Overhead squat 4 x 3 rep

W.O.D.

  • Snatch
  • 1 rep every 20 seconds

10 minutes

Monday 21 July

July 20, 2014 | Leave comment | Read More

If 50 reps are too many, there is the option of doing the naughty 40 or thrifty 30.

W.O.D.

‘The Filthy Fifty’

  • Box Jump
  • Jumping pullup
  • Kettlebell swing (16/12)
  • Walking lunges
  • Knee to elbow
  • Push press (20/15)
  • GHD back extension
  • Wall ball
  • Burpee
  • Double under

Complete 50 reps of each before moving on to the next.

Compare to: 24/12/2013

Saturday 19 July

July 19, 2014 | Leave comment | Read More

2014-07-19-wod Strength:

Deadlift 4 x 3 rep

W.O.D.

‘Partner workout’

  • 30 Front squat (60/40)
  • 30 Box jump
  • 30 burpee

18 minutes, as many rounds as possible

1 person doing reps at any time.

Friday 18 July

July 18, 2014 | Leave comment | Read More

2014-07-18-wod When the 40kg Kettlebell and 45kg Dumbbells aren’t heavy enough, the only option left is Barbell TGU!

Strength:

Turkish get up 3, 2, 1, 1

W.O.D.

  • Clean (squat)
  • 1 rep every 20 seconds

10 minutes

Thursday 17 July

July 17, 2014 | Comments Off | Read More

2014-07-17-wod Those super slow reps were tough yesterday. Only 60 reps to do over 20 minutes…a long 20 minutes.

Gymnastics:

  • Handstands
  • Ring holds

W.O.D.

  • Run 400
  • 12 Push press (60/40)
  • 20 Pull up

3 rounds

Wednesday 16 July

July 16, 2014 | Comments Off | Read More
2014-07-16-wod

Strength:

Shoulder press 4 x 3 rep

W.O.D.

  • Overhead squat (45/30)
  • Sit up
  • Deadlift/Good morning
  • Push up
  • Front squat
  • Pull up

Rep tempo 5:3:5, 2 reps per exercise, 1 min rest after each round, 5 rounds.
(you have 4 seconds between exercises so you’ll need to move fast for that part)
Compare to: 17/08/2012

Tuesday 15 July

July 15, 2014 | 1 Comment | Read More

95kg Snatch for Shaun last night. 100kg coming soon!

Strength:

Back squat 4 x 3 rep

W.O.D.

  • Row 1000
  • 50 Wall ball
  • 25 Kettle bell swing (32/24)
  • 12 Muscle up

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble