Gymnastics

Hollow rocks and pull up technique

WOD

‘HELEN’

3 Rounds for time:

Run 400m

21 KB Swings (24/16kg)

12 Pull ups

Old school WOD demo

Gymnastics

L-Hang: With the clock running for 4min, see how much time you can spend in an L-hang.

WOD

You would never have guessed this was the first time Alice and Geneva were performing clean+jerk. Great work ladies!

5 press ups

10 wall balls

15 Hang power snatch (25/15kg)

*If you fail to complete the sequence within any given minute you are forced to rest the following minute.

Score = rounds completed in 15min.

WOD

‘JT’

21 – 15 – 9 of:
Handstand press up
Ring dips
Press ups

3 rounds

1min max reps – no rest between rounds

Shoulder to overhead (20/10kg)

Sit ups

Air squats

Strength:
Shoulder press 3×3,
push press 3×3,
push jerk 3×3.

WOD
5mim AMRAP
5 hand release press ups,
10 walkin lunges,
20 double unders.

Our training is focused around 3 principles:

1) Constantly varied – Life throws all kinds off things at us, whether it is picking up furniture when moving home or picking up your baby from an awkward position. We have to be ready for the unknown and so we keep our training in the cage constantly varied so that we can be fit for life.

2) Functional – you will not be doing bicep curls at andfit, and you will not be put in a machine. Rather than isolate muscles we focus on  big functional movements that mimic everyday movement you do in life like sitting and standing, running and jumping, pushing and pulling.

3) High intensity – To see change and progress we need to work hard and push ourselves to the limits physically and mentally. No reading magazines or watching tv while working at a low intensity for an hour here. As you know our sessions are short and intense, and working alongside others and racing against the clock always has you working at maximal output.

Coach Wykie - playground pull ups

Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.

Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.

Regularly learn and play new sports.

4 Jan Wed 6:45am / 9:30am
5 Jan Thur 6:45am / 5:45pm
6 Jan Fri 6:45am / 5:45pm
7 Jan Sat 9-11am Open Gym

9 Jan Mon 6:45am / 9:30am
10 Jan Tues 6:45am / 5:45pm
11 Jan Wed 6:45am / 9:30am
12 Jan Thur 6:45am / 5:45pm
13 Jan Fri 6:45am / 5:45pm
14 Jan Sat 9-11am Open Gym

16 Jan Mon 6am / 6:45am
17 Jan Tues 6:45am / 5:45pm
18 Jan Wed 6am / 6:45am
19 Jan Thur 6:45am / 5:45pm
20 Jan Fri 6:45am / 5:45pm
21 Jan Sat 9-11am Open Gym