12 October 2022

 Gymnastic Strength Warm up Row 500 m 2 sets of 1 mins plank 5 Hindu Push Up 5 Behind the neck strict press   Supersets 1 4 sets of 8 Strict Press 60m/2 laps KB Farmer Carry    Supersets 2 4 sets of 4 Kipping HSPU or 2 Wall walk 6 Ring Dips or Box […]

9 Aug 2022

Gymnastic Strength Warm up 2 mins single unders 2 rounds of 8 Air Squat 4 Inch worm EMOM 12 mins Odd mins : 10-15 KB Swing + 10-15 KB Goblet Squat Even mins : rest Supersets  4 Sets of 8 Back Squat  8 Strict Press 12 Hollow rock METCON Warm up   500 m row […]

25 June 2022

 METCON Warm up Dynamic stretching Conditioning 3 Rounds of 1000 m Row 100 Double unders or 200 Single unders 50 sit up 50 walking lunges 25 Cal bike/ski 25 KB swing (16/12 kg) Time cap 45 mins   Olympic Weightlifting Warm up: Pull up + Muscle snatch + overhead squat 3rep x 5set Snatch […]

1 June 2022

1 June 2022 Gymnastic Strength Warm up Jumping Jack 1 mins 2 rounds of 1 mins Plank 10 Cossack Squat (5 each leg) 10 Single arm DB Strict Press Supersets 1  4 sets of 8 Strict Press 8 Walking Front rack lunges Supersets 2  4 sets of 8 Box Dips 8 Front Squat Supersets 3 […]

28 May 2022

 METCON Warm up Dynamic stretching Conditioning 5 Rounds of 25 Air Squat 25 Cal Row 25 walking lunges 50 Single unders 50 Mountain climbers (25 each leg)    Oly. Weightlifting  Warm up  Pull up hookgrip snatch 5rep x 3set Muscle snatch 5rep x 3set Overhead Squat 5rep x 3set Snatch 3 rep x 3 […]

WOD and HIIT July 27th 2020

WOD July 27th 2020 A) Warm up (10 mins Duration) 2 sets of 10 calorie Row 5 EB Bear complex 30 second Side Plank (each) 30 second Single Leg Glute Bridge w/ weight (each)   -4 Mins Preparation-   B) Overhead Press  EMOM x 10 mins 1 strict press + 1 push press + 1 […]

WOD Jan 13th 2020

Push Jerk On the 2:30 x 5 Sets: 3 Push Jerks -15 secs on front rack position- 3 Push Jerks   Barbell taken from the rack. Aim is to build to a moderate load, but not a heavy. Pay attention to the cycle.    Conditioning “Bruiser” AMRAP 15: 15 Push Jerks  30 Air Squats 45 […]

WOD February 1st 2018

”Brama’s farewell” AMRAP 30 mins with partner 12 Box jump (60/50 cm) 8 power snatch (40/25 kg) 4 Rope climbing   Partner Alternate Sandbag Run 400 m (15/10 kg)