Saturday WOD

Front Squat
Deadlift

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
80% x 3 reps
85% x 3 reps
90% x 3+ reps

As many rounds in 10 mins:

Sprint 100m
Max rep push ups

Thursday WOD

Military Press

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
80% x 3 reps
85% x 3 reps
90% x 3+ reps

As many rounds as possible in 15 minutes:

1 Round is equal to:
3 Power Cleans 80kg
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats

Tuesday WOD

Bench Press
Box Squat
Power Clean

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
80% x 3 reps
85% x 3 reps
90% x 3+ reps

As many rounds in 10 mins:

Sprint 100m
Max rep push ups

Post total push ups

Saturday WOD

Front Squat
Deadlift

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
80% x 5 reps
85% x 5+ reps

For Time
Sand Bag Carry 1/2 body weight for 1km

Thursday WOD

Military Press

Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
80% x 5 reps
85% x 5+ reps


Tabata Deadlift / Hand Stand Push Ups

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Rest 1 minute

For 20 seconds do as many reps of hand stand push ups as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 100KG

Professional - 140KG

Post total reps of deadlift + handstand push ups

Tuesday WOD

Week 1 new cycle

Bench Press
Box Squat
Power Clean




Perform the following sets based off you 1RM, for a total of 3 work sets after your warm ups sets. Rest 1.5-3 min between sets
75% x 5 reps
80% x 5 reps
85% x 5+ reps

Row
3 x 1500m... Deviate no more then 20 seconds from fastest 1500m.
Recover 4 min between efforts.

Saturday WOD

Week 4 - Last Test

Bench 1RM
Deadlift 1RM

Swim
6x100m max efforts

Rest 2 min between sets

Thursday WOD

Week 4 - Testing

Press new 1RM
L-Sit 1 min

10min on the clock for max rounds possible
5x through the agility box (see picture)
pullups to failure

Use cones, dumbells, kids, rocks what ever you have to, to make up the box. From the start point perform a push up and sprint through the box back to the start and perform another push up to start lap 2. After five laps do a set of pullups till you fall off the bar.... then start round 2

Tuesday WOD

Week 4 - Testing

Dynamic Effort Standing Press 6x3 add 2.5kg from last week but move the bar FAST!
Squat new 1RM
Hang Power Clean new 1RM

3 x 400m run/jog with 1/2 body weight sandbag
Rest 2-3 min between rounds

Saturday WOD

Bench Press 5x5 up 2.5 from last week (2 min rest in between sets)

Barbell Step ups 1 each leg on the minute for 10 minutes up 2.5 from last week

(*Use a box tall enough so when your foot is on the box your hamstring is parallel to the floor.*Place the weight on your back in a squat position and stand up so both feet are on the box, then step down, start out with a manageable weight with good form)

Deadlift work up to a new 5RM !

Complete as many rounds possible in 10 minutes of:

Max Rep Pull Ups
Sprint 100 meters

Post total number of Pull Ups and rounds completed

Thursday WOD

Standing Press up to a heavy single (1rep)

Squat 5x5 -If you made all your reps last week increase the weight by 2.5kg

Deadlift 6x3 (start with 60% 5rm, move the bar as fast as possible 40 sec rest in between sets)

increase weight from last week by 5 kg

For Total Distance
Row 1 min on 1min off for 5 Rounds (10min)

Sorry for the late postings there was some it issues at home.

And if any one can build the tool in the picture I will pay good money for it

Tuesday WOD

Week 3 cycle

Dynamic Effort Standing Press 6x3 add 2.5kg from last week but move the bar FAST!

Squat up to a 90% 1Rm for 5 singles

Hang Power Clean 2 reps on the minute for 10 minutes (add 2.5kg from last week)

Choose ONE of the following sports
Swim, Bike, Run, C2 Row
Goal is to use maximum effort for 2 min interval.
120:60 x 6 or 2 min on 1 minute off x 6

Video Highlight

Some great stuff here

Saturday WOD

Bench Press 5x5 up 2.5 from last week (2 min rest in between sets)

Barbell Step ups 1 each leg on the minute for 10 minutes up 2.5 from last week

(*Use a box tall enough so when your foot is on the box your hamstring is parallel to the floor.*Place the weight on your back in a squat position and stand up so both feet are on the box, then step down, start out with a manageable weight with good form)

Deadlift work up to your current 5rm

Sprints

10 rounds of:

50m sprints

*The focus is to run at maximal speed for all 10 sprints
*Rest 30-45 seconds between sprints
*Run at 90-100% effort on all sprints

Post fastest time

Thursday WOD

Standing Press up to a heavy double (2reps)

Squat 5x5 -If you made all your reps last week increase the weight by 2.5kg

Deadlift 6x3 (start with 60% 5rm, move the bar as fast as possible 40 sec rest in between sets) increase weight from last week by 5 kg

6 Min for Max Rounds of

6 Sandbag To Shoulder (20kg), 200m Run with the sandbag, 10 Pullups

Rest 2 min and repeat once more

Tuesday WOD

Week 2 cycle

Dynamic Effort Standing Press 6x3 add 2.5kg from last week but move the bar FAST!

Squat up to a heavy single (1) take your time with it use 5-7 sets

Hang Power Clean 2 reps on the minute for 10 minutes (add 2.5kg from last week)

3 Rounds For Time
Row 500m
Zercher Carry body weight 50m

Saturday Arvo Lifting

After some heavy push press we hit the deads, with an attempt at new 5RM. After a big 5 weeks under the bar, results speak for them self ! (Click on photo to blow it up)

Great Work Today Guys !

Saturday WOD

Bench Press (start out with a hard but manageable weight, some wear in the vicinity of 80% of your 1rm if you know it 2 min rest in between sets)

Barbell Step ups 1 each leg on the minute for 10 minutes (*Use a box tall enough so when your foot is on the box your hamstring is parallel to the floor.
*Place the weight on your back in a squat position and stand up so both feet are on the box, then step down, start out with a manageable weight with good form)

Deadlift work up to 90% of previous 5RM for 5 reps

Thursday WOD

Standing Press up to a heavy triple (3reps)

Squat 5x5 (start out with a hard but manageable weight, some wear in the vicinity of 80% of your 1rm if you know it 2 min rest in between sets)

Deadlift 6x3 (start with 60% 5rm, move the bar as fast as possible 40 sec rest in between sets)

3 Rounds

30 Double Unders

30 Situps

10 Sandbag Halfmoons 15kg

Tuesday WOD

Week 1 of new cycle

Standing Press 6x3 (start with 60% 5rm [LIGHT WEIGHT], move the bar as fast as possible 40sec rest in between sets)

Squat up to a heavy triple (3reps)

Hang Power Clean 2 reps on the minute for 10 minutes (start out with a hard but manageable weight, some wear in the vicinity of 85% of your 1rm if you know it)

For Time

400m Run

15,12,9

Bench Press Body Weight

Towel/Gi Pullups

400m Run

Saturday WOD

Press 5RM
Deadlift set a new 5RM


Row 2km

Thursday WOD

Bench work up to a new 5RM
Squat work up to a new 5RM
Power Clean work up to a new 1RM

GOOD LUCK

Tuesday WOD

Squat - 10x2
Bench - 10x2

Use same weight as last weeks Dynamic day, 40 sec rest between sets

Weighted Sit ups 3x10 Heavy

3 Rounds for time
400m Run
Pullups to max reps

Once you fall off the bar start the next run ....

Saturday WOD

Push Press 5x3 up 2.5kg from last week
Deadlift - new 5RM

For Time
400m Sled Drag (Body Weight)

Thursday

Dynamic Bench 6x3 add 2.5kg from last week but keep good speed on the bar
Max Effort Squat - heavy single up from last week
Power Clean 2 reps every min for 10min (80%-90% 1RM) up from last week if you made all the reps

For Time
10,9,8,7,6,5,4,3,2,1
Pullups
Deadlift 80kg

Tuesday WOD

Starting Week 4

Dynamic Squat 6x3 - add 2.5kg from last week but keep good speed on the bar
Max Effort Bench - heavy single up from last week
L-Sit 1 min total time

Complete 5 rounds for time:

Squat Max Reps
7 Burpee Box Jumps (at least knee height)

If under a body weight of 100kg use 100kg. If body weight is over 100kg use your body weight.

Record total time and number of reps

Saturday WOD

Push Press 5x3 up 2.5kg from last week
Deadlift - new 5RM

For Time
Farmers Walk 400m 75% Body weight total loading
eg. BW = 80kg than use 30kg each hand

Thursday WOD

Dynamic Bench 6x3 add 2.5kg from last week but keep good speed on the bar
Max Effort Squat - heavy single up from last week
Power Clean 2 reps every min for 10min (80%-90% 1RM)

5 Rounds For Time

10 Thrusters 40kg
10 Pullups

Huge props to Micheal, being new to this style of hard training and pushing through some pain to crush this work out with a time of 7.01 ! Absolutely bad ass.

Tuesday WOD

Dynamic Squat 6x3 - add 2.5kg from last week but keep good speed on the bar
Max Effort Bench - heavy single up from last week
Weighted Sit Ups 3x10

Sprints

Complete twelve (12) 100 meters sprints on the minute.

Start the clock on your first sprint. You perform a sprint at the top of every minute. You have one minute to complete the sprint. For example, If you run the sprint in 15 seconds, you have 45 seconds to rest. Record the time of your 1st and 12th sprint.

Post times of 1st and 12th sprint...... Good Luck

Saturday WOD

Push Press 5x3 up 2.5kg from last week
Heavy Yoke Walk 3x25 use a barbell across your back
Deadlift - new 5RM

Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Thursday WOD

Dynamic Bench 6x3 add 2.5kg from last week but keep good speed on the bar
Max Effort Squat - heavy single up from last week
3 Sets of Sandbag Get ups Sit Ups

Barbell Complex
3 Rounds For Time
Complete the cycle 7 times for 1 round
Power Clean
Thruster
Back Squat
Push Press
After the cycle is completed 7 times:
20 yard Bear Crawl (10 yards up and 10 yards back)
*Rest 2 minutes between sets.

*Do Not Drop The Weight! If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty at the end of your 3 rounds

Record weight, number of drops and total time

My Favourite BBQ Meat

1.5-2kg Pork Collar Butt (see your butcher)
1 Cup Kikkomans Teriyaki Marinade Sauce
1 Knob of Fresh Ginger
1-3 Hot Chillies
1-3 Pieces of Garlic
Splash of Olive Oil
Salt & Pepper

Slice the pork length ways so you have two long fillets. Now score one side of each piece of pork (about 1cm deep). Prepare marinade by grating the ginger and finely chopping the garlic and the chilli. Mix garlic, ginger, chilli and teriyaki sauce in a large bowl. Add a splash of olive oil and season with salt and pepper. Soak the meat in the marinade for as long as possible (over night is best).

Get your BBQ nice and hot and place the meat strips on the grill, then turn the heat down and close the lid on the BBQ. Depending on the heat, the meat will need about 15-20 min each side. Once it's ready, allow it to sit for 5min and then slice it into 2cm steaks. Your meat should be MEDIUM with a slight pink tinge in the middle. Serve with aioli on the side. This will serve 4 easy...or one for a few days. Enjoy!

Recipe

Paleo Nut Balls (Super Easy!)

1 1/2 Cups Almond Meal (150g)
1/2 Cup Hazelnut Meal (50g)
1/4 Cup Olive Oil
2 Tbs Honey
2 Tbs Cocoa Powder
1/4 Cup Shredded Coconut

Mix all ingredients, except the coconut, in a large bowl. Roll into balls and coat with coconut. Variations: make it into a slice using a slice tin lined with baking paper, or add dried fruits to the mixture.

Tuesday WOD

Dynamic Squat 6x3 - add 2.5kg from last week but keep good speed on the bar
Max Effort Bench - heavy single up from last week

For Time

10,9,8,7,6,5,4,3,2,1

Power Clean @ body weight
Pull Ups

Reduce the weight on the cleans if this is to heavy (40kg,60kg whatever your level is)

Post Times to Comments

Saturday WOD

Push Press 5x3
Heavy Sandbag Carry 3x50m
Deadlift up to a 5RM

Tabata (20sec work 10sec rest)
Pullups For Reps
Pushups For Reps
Bear Crawl For Distance

Complete 8 rounds of Tabata on each exercise before moving on to the next

Sorry for the late post i was smoked last night after training !

Thursday WOD

Dynamic Bench 6x3 @60%
Max Effort Squat - up to a heavy single
Power Clean 2 reps every min for 10min (80%-90% 1RM)
3 Sets of Strict Hanging Leg Raises


Cot Death
5 Rounds
Row 300m
Rest 1min

Post individual row times to comments

Tuesday WOD

Dynamic Squat 6x3 @60%
Max Effort Bench - up to a heavy single

5 Rounds For Time
5 Fat Bar Power Cleans 60kg
100m Sprint
10 Fat Bar Push Press 60kg
100m Sprint
30 sec Rest

Post Times to Comments

(Sub fat bar for standard O-Lift bar but make cleans 80kg)

WOD Update

We will now be posting workouts every Tuesday, Thursday and Saturday. These WODS will be geared towards Strength and Conditioning for grapplers and other combat athletes. Feel free to ask questions and post your results.

WOD

3 Rounds
50m Burpee Race
Rest 2 min

WOD

3,3,3,3,3 Press

100m Sprint on the min every min for 10 min

Feed Time

Paleo Mango Curry

SERVES 3

Ingredients
450g Chicken
2 Mangoes
1 cup Coconut Milk
2tbs Green Curry Paste
3 Cups Chopped Broccoli
1 Onion

Slice and caramelise the onion, put to the side. Brown the chicken in a large non stick pan with a dash of coconut oil, and put to the side. Using the same pan place the curry paste in and allow to 'break' add the milk, chicken, sliced mango, onions and broccoli. Mix well cover and simmer for 10 min.

ENJOY!

WOD

Max Effort Day

Squat 3x5
Press 3x5
Power cleans 5x3
Renegade Row 25m using 1/2 body weight dumbells

WOD

Conditioning Day

For Time

400m Wheelbarrow Run 40kg

Then 10 Rounds of
5 Pullups
10 Pushups
15 Squats


400m Wheelbarrow Run 40kg


Start and finish with the runs

WOD

Max Effort Day

Back Squat 5x3
Snatch Grip Deadlift 5x3
Rack Jerks 5x3
L-Sit 1 Min total

WOD

Rest Day

Practice your handstands

WOD

Conditioning Day

For Time

150 Kettlebell Snatches

Guys 24kg / Girls 12kg

Alternate every 5-10 reps for the sake of your hands !

WOD

Max Effort Day

Dumbell Snatch 5x5
Dumbell Squat Clean and Jerk 5x5
Dumbell Floor Press One arm at a time 5x5 L/R
Carry a bodyweight sandbag for 800m


According to famed strength researcher Vladimir Zatsiorsky, there are three ways to build strength:

• Lift a maximal load, which is known as the Maximal Effort Method.

• Lift a submaximal load as explosively as possible, which is known as the Dynamic Effort Method.

• Lift a submaximal load to failure, which is known as the Repeated Effort Method.

WOD

Conditioning Day

Complete as many rounds in 20 minutes as you can of:

Squat Clean 3/4 bodyweight, 6 reps
25 Double Unders

WOD

Rest Day

WOD

Max Effort Day

Clean and Jerk 5x2
Power Snatch 5x2
Headstand Leg lifts 5x5

Congratulations to Mike Shaw on his first MUSCLE UP last night !