Friday 12 10 2012

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

Strength:

Back Squat 5-5-5-5-5
Add 2.5 – 5kg from Wednesday

Conditioning:

AMRAP in 12 Mintues

4 Floor Press at Body Weight
8 Strict Pull Ups

By |October 12th, 2012|WOD| Comments

Thursday 11 10 2012

Skill:
Rope Climb

Olympic Lifting:
Clean and Jerk 1-1-1

Conditioning:

AMRAP in 10 Minutes

2 Power Cleans 100/70kg
4 Wallballs
8 Double Unders

By |October 11th, 2012|WOD| Comments

Rustic Banana and Cinnamon Hot-Cakes

A delicious, easy breakfast, vegan, gluten and refined sugar free!
Stack them high and watch them fly!

Rustic Banana and Cinnamon Hot-Cakes

serves 2

-1 tbsp coconut oil
-2 bananas, sliced
-1 tsp cinnamon
-2 tbsp coconut flour
-2 tbsp coconut milk
-1 tbsp chia seeds soaked in 2 tbsp water
-2 tsp cinnamon
-1 tsp baking powder
-1 tbsp raw almond butter

Serve with

-Fresh passionfruit
-Fresh blueberries
-Pecan nuts

-Heat […]

By |October 10th, 2012|Recipes| Comments

Wednesday 10 10 2012

Today’s session times are 6am 7am 9:30am 12pm 5:30pm

Weightlifting skills 6:30pm

Strength:

Back Squat 5-5-5-5-5
2.5 – 5kg Heavier then Monday
Behind the Neck Press 5-5-5-5-5
Superset with the Back Squats

Conditioning:

AMRAP in 10 Minutes

5 Deadlifts 110/75kg
10 Overhead Walking Lunge Steps 15/10kg

Extra’s:

3 Efforts

400m Sprint
Rest 1:1

By |October 10th, 2012|WOD| Comments

Tuesday 09 10 2012

Today’s session times are 6am 7am 12pm 5:30pm 6:30pm

Gymnastics:
30 Muscle Ups

Olympic Lifting:
Snatch 1-1-1

Conditioning:
AMRAP in 7 Minutes
7 Box Jumps
7 Pull Ups

By |October 9th, 2012|WOD| Comments

Monday 08 10 2012

Today’s session times are 6am 7am 930am 12pm 5:30pm 6:30pm

Strength:

Back Squat 5-5-5-5-5
Complete all 5 sets at 70% of your max
Barbell Row 5-5-5-5-5
Complete this as a super set with the back squats

Conditioning:

AMRAP in 6 Minutes
Shuttle Sprint 10-20-30-30-20-10
Burpees 2-4-6-6-4-2

By |October 8th, 2012|WOD| Comments

Sunday 07 10 2012

Rest day!

Starting Monday 8th October 2012 as a trial there will be some changes to the classes Timetable starting as of next weeks.
Please let us know your feedback. More sessions to be added in coming weeks.

By |October 7th, 2012|WOD| Comments

Saturday 06 10 2012

8am Weightlifting skills

Ringwood Weightlifting club Skills session for beginners to advanced.

9am Work out of the day

Conditioning:

AMRAP in 20 Minutes

One person per station can only move to the next station when the runner and the rower are finished.

200m Run
Box Jump 24/18″
250m Row
Push Press 45/30kg

Extra’s: Strict Pull Up Ladder

Starting Monday 8th October 2012 as a trial there […]

By |October 6th, 2012|WOD| Comments

Friday 05 10 2012

Starting Monday 8th October 2012 as a trial there will be some changes to the classes Timetable starting as of next week.
Please let us know your feedback. More sessions to be added in coming weeks.
Sessions: Monday to Friday 5:30Pm & 6:30Pm
More Sessions to be added today!

Pilates mat classes Saturdays @ 11:30am  Click Here! to register Non-members welcome. […]

By |October 5th, 2012|WOD| Comments

Thursday 04 10 2012

Starting Monday 8th October 2012 as a trial there will be some changes to the classes Timetable starting as of next week.
Please let us know your feedback. More sessions to be added in coming weeks.
Sessions: Monday to Friday 5:30Pm & 6:30Pm

Conditioning:

Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Run 400m

Strength:

Power Clean 3-3-3
Hip Extrension 10-10-10

SOME AWESOME […]

By |October 4th, 2012|WOD| Comments