22 Dec 2015

Violent hip explosions are what life’s all about.

Tuesday, 22 December, 2015
Mobility
Hip and Shoulder Mobility

Strength
Deadlift
5 @ 75%, 3 @ 85%, MAX @ 95%

WOD
122215
8 MIN AMRAP
4 Atlas Stones: Ground to Shoulder 130/95
20 DU

17 Dec 2015

HULK SMASH. ‘NUFF said.

Thursday, 17 December, 2015
Mobility
Hip and shoulder mobility
Strength
Strict Press
3 @ 70%, 3 @ 80%, 3 @ 90%
WOD
121715
“Hulk Smash”
3 Rounds of:

4 Tire Flips
20 Hammer Strikes
20 Slam Balls
10 Deadlifts 225/165

15 Dec 2015

Atlas Stones are wonderful tools to help build a violent hip explosion….you know, that thing that seems to be the x-factor in many successful Olympic lifts. There`s an obvious correlation, and that`s why we train it.

Tuesday, 15 December, 2015
Mobility
Hip, Shoulder and Back Mobility

Strength
Deadlift
3 @ 70%, 3 @ 80%, 3 @ 90%

WOD
121515
10 Mins Cap
5 Stones 145/95
5 Box Jumps 30″/24″

9 Dec 2015

Did you watch the CrossFIt Invitational? Yeah they had stones in them….so learning them and practicing with them is a good idea.

Wednesday, 9 December, 2015
Mobility
hip and shoulder

Strength
Front Squat
5 @ 60%, 5 @ 70%, 5 @ 80%

WOD
120915
8 Min AMRAP

Move in the pattern of:
2-4-6-8….

HSPU
Atlas Stones: Ground to Shoulder 130/95

4 Dec 2015

A two pull couplet can be a tough task. They key is to keep moving, and to breathe throughout.

Friday, 4 December, 2015
Mobility
Hip, back, and shoulder mobility

Strength
Bench Press
1-1-1-1-1

WOD
120415
10 Min AMRAP
3 Stones 145/95
20 Pull ups

26 Nov 2015

Atlas stones are awkward. That’s actually the point of training with them. Squatting with them adds a whole new challenge. DO NOT try to carry it out in front of your body. Instead put it on a shoulder, then squat with it.

Thursday, 26 November, 2015
Mobility
Hip and shoulder mobility

Strength
Strict Press
5 @ 75%, 3 @ 85%, MAX @ 95%

WOD
112615
5 Rounds of:

4 Atlas Stone Squats 95/65
100m sprint
20 Kb Swings 55/35
1 Min rest

20 Nov 2015

Barbells are designed to be lifted with ease. Atlas stones, are not. They are awkward. And once you get proficient at one weight and advance to the next, your form needs to adapt unless a barbell move where it stays exactly the same.

Friday, 20 November, 2015

Mobility

Hip and shoulder Mobility

Strength

Bench Press
3 @ 70%, 3 @ 80%, 3 @ 90%

WOD

112015

6 Mins AMRAP

3 Stones G to S: 145/95
6 Power Cleans 135/95

18 Nov 2015

Tire flipping has more practical applications in real life than you can possibly imagine. The ability to manipulate awkward objects is essentially the point of teaching strongman techniques as you will not find any barbells out there in the real world.

Wednesday, 18 November, 2015

Mobility

Hip, back, and shoulders

Strength

Front Squat
3 @ 70%, 3 @ 80%, 3 @ 90%

WOD

111815

5 Rounds of:
6 Tire Flips
2 Rope Climbs
20 DU

12 Nov 2015

Lets face it……there’s just some styles of WODs we are known for.

Thursday, 12 November, 2015

Mobility

Hip and Shoulder Mobility

Strength

Strict Presss
5 @ 60%, 5 @ 70%, 5 @ 80%

WOD

111215

4 Rounds of:
20 Hand Release Push ups
5 Stones 130/95
2 Rope Climbs

28 Oct 2015

Being able to move large loads over long distances is pretty much the whole point of our training. To be better at doing stuff, not just look like we re good at doing stuff.

Mobility

Hip and shoulder Mobility

Strength

Front Squat
5 @ 75%, 3 @ 85%, MAX @ 95%

WOD

102815

Metabolic Conditioning: ?Smuggler?s Dilemma?

AMRAP 8 min

100m farmer carry (use, kbs or bumper plates)

400m row or run (weather pending)