Thursday WOD

Competition Training Day 5

Max Effort Bench 95% x 1 x 3
Speed Squat 60% x 2 x 10

2 km Row For Time

Rest 10 min

5 Rounds For Time
140kg Deadlift
10 Burpees

Tuesday WOD

Competition Training Day 4

Speed Bench 60% x 3 x 8
Max Effort Squat 95% x 1 x 3

4 cone agility drill 1:1 rest x 10

10 min as many rounds as possible (AMRAP)
5 pullups
10 pushups
10 walking lunges

Saturday WOD

Competition Training Day 3

Clean 5 x 75% 5 x 80% 5 + @ 85%

Swim 750m For time
Rest 5-10 min
Finish off with 3 rounds of
50m Swim
10 Burpees

Thursday WOD

Competition Training Day 2

Max Effort Bench 3RM
Speed Squat 60% x 2 x 10

2.5km Run For Time

21-15-9 For Time
100kg Deadlift
Handstand Pushups

Check This Out, Zach the gun

Hunter his 315 for max reps

Strongman Saturday Comp

Well Done to Every one who competed on the week end. It was a painful experience, but backed up by some gut retching performances as well as some torn hands !

The Events were as follows

1. Maximum Repetitions of Pullups in 1Minute
2. Maximum Repetitions of Deadlift @ 140kg in 1Minute
3. Maximum Repetitions of Overhead anyhow @ 60kg in 1Minute
4. Maximum Distance Farmer walk @ 120kg in 1Minute
5. Fastest time on the Relay
- Lock out 32kg Kettlebell on both arms
- Carry a 40kg keg 40m
- Drag a 40kg SLed 40m

Tuesday WOD

New Training Cycle Staring 23 March

Competition Training Day 1 (Tuesday 23 March)

Speed Bench 60% x 3 x 8
Max Effort Squat 3RM

For Time Row 200m 1:1 work:rest x 5


For Time 3 Rounds of
400m Run
21 Swings 24kg
12 Pullups

Saturday WOD

Front Squat 5 x 75% 3 x 85% 1+ x 95%
Deadlift 5 x 75% 3 x 85% 1+ x 95%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets for max reps

3 Rounds For Time
Power Clean x 3 @85%
500m Row
2 min rest

Thursday WOD

Back Squat 5 x 75% 3 x 85% 1+ x 95%
Bench Press 5 x 75% 3 x 85% 1+ x 95%
Pullups 3 sets
Fat Bent Over Rows 3 set

Complete as many rounds as possible in 15 minutes:

3 Deadlifts 140kg
5 Handstand Push Ups
Sprint 50 meters

Group Helen

Video Link below is working now

Tuesday WOD

Power Clean 5 x 75% 3 x 85% 1+ x 95%
Press 5 x 75% 3 x 85% 1+ x 95%
Dips 3 sets
Fat Bar Curls 3 sets

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

8x 2min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance.

Foul. 3min Isometric bottom of squat hold

Video Link

Link should work now

Just wanted to post this video I found today, check it out.