Thursday 13 09 2012

Conditioning:

“Nutts”

10 Hand Stand Push Ups
15 Deadlifts 110/77.5kg
25 Box Jumps 24/18″
50 Pull Ups
100 Wall Balls 20/14Lb
200 Double Unders
Run 400m with a 20kg plate

Extra’s

Spend 10 minutes practicing Handstand walking
Tabata Ring Support

‎”It’s just a better way to live”

By |September 13th, 2012|WOD| Comments

Wednesday 12 09 2012

Pilates mat classes Saturdays @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

Today Wednesday 6:30pm Weightlifting Skills Session. Highly skilled weightlifters -coaches to help you to improve all your lifts. sessions are for Beginner to advanced.

Olympic Lifting:
Jerk 3-3-3-3-3-3-3

Strength:
Behind the Neck Press
5-5-5

Finisher:
500m Row Max Effort

By |September 12th, 2012|WOD| Comments

Tuesday 11 09 2012

Conditioning:

“Elizabeth”
21-15-9
Squat Clean 62.5/42.5kg
Ring Dips

Extra’s:
Practice the following;
Skin the Cats
Skin the Cat to an inverted position
Back Levers to Inverted position

By |September 11th, 2012|WOD| Comments

Monday 10 09 2012

Olympic Lifting:
Clean 3-3-3-3-3-3-3

Strength:
High Bar Back Squat 5-5-5-5-5

Conditioning:
3 – 5 Rounds
20m Sled Sprint
40m Sprint
Max Effort Unbroken Ball Slams

By |September 10th, 2012|WOD| Comments

Sunday 09 09 2012

Rest day!

By |September 9th, 2012|WOD| Comments

Saturday 08 09 2012

8am Weightlifting skills

Ringwood Weightlifting club completion training starts soon! Register your interest at a session.

9am Work out of the day

Conditioning:
11.2

15 Minute AMRAP of:
9 Deadlifts 70/45kg
12 Hand Release Push Ups
15 Box Jump 24/20″

Rest 5 – 10 Mintues

12.2 – This is one of my favourites

30 Snatch 35/20kg
30 Snatch 62/35kg
30 Snatch 75/45kg
Max Snatch 95/55kg

Extra’s:
Tabata Ring Dips (Pause at the top of […]

By |September 8th, 2012|WOD| Comments

Friday 07 08 2012

Olympic Lifting:
Snatch 1-1-1-1-1-1-1

Strength:
High Bar Back Squat
5-5-5-5-5

Finisher:
Alternating Tabata Mash Up
Hollow Snaps
Superman

By |September 7th, 2012|WOD| Comments

Thursday 06 09 2012

News
Our Website is UNDER CONSTRUCTION there maybe some interruptions.

“Jackie”
Row 1000m
50 Thrusters 20/15kg
30 Pull Ups

Extra’s:
Spend 10 minutes practicing muscle ups.

Have a plan, if you don’t talk to a coach about how to practice muscle ups.

By |September 6th, 2012|WOD| Comments

Broccoli, Cauliflower and Hazelnut Chowder

There is nothing better than an alkalising, nourishing soup for dinner!

Broccoli, Cauliflower and Hazelnut Chowder

Serves 4

-2 cups broccoli florets
-1 cup cauliflower florets
-2 cups water
-1 cup almond milk (homemade is best, as it is unsweetened)
-1 clove garlic, minced
-1/2 cup whole hazelnuts, processed to meal

-In a medium saucepan, bring the water to a boil
-Add […]

By |September 5th, 2012|Recipes| Comments

Wednesday 05 09 2012

Today Wednesday 6:30pm Weightlifting Skills Session. Highly skilled weightlifters -coaches to help you to improve all your lifts. sessions are for Beginner to advanced.

Pilates mat classes Saturdays @ 11:30am  Click Here! to register Non-members welcome.  Booking essential.

Olympic Lifting:
Clean 1-1-1-1-1-1-1

Strength:
Behind The Neck Press 5-5-5

Finisher:
20m Prowler Push
10 – 30 Hip Extensions

By |September 5th, 2012|WOD| Comments