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FREE Programming for Pull Ups, HSPU, Press Ups & Dips and Strength Building.

Published on May 13, 2015 By aclark

Gymnastic Programmes We know that many of our athletes are currently working towards the various gymnastic moves such as body weight pull ups, body weight dips and hand stand push ups. To help you on your way we have put together some FREE programming specifically designed to help you get your first body weight reps […]

Monday 20th April – WOD results

Published on April 21, 2015 By aclark

A) HSPU (strict) 1-1-1-1-1-1 (Deficit?) B) “Piston” 5 Rounds, for time: 10 Deadlifts (100/70kg) 10 Box Jumps (24”) Compare: 26/06/14, 01/11/13, 28/05/13,

Monday 23rd February – WOD results

Published on February 26, 2015 By aclark

A) Pull Up 3-3-3-3-3 B) “Diane“ For time: 21-15-9 Deadlift (100/70kg) Handstand Push-ups Compare to: 17/04/14, 14/9/12, 18/5/12,

Wednesday 4th February – WOD results

Published on February 5, 2015 By aclark

A) HSPU (Neg/Deficit?) 3-3-3-3-3 B) On the minute for 12 minutes: Odds – 4 Hang Squat Cleans (record weights) Evens – 5-10 Toes to Bar (record reps)  

Thursday 18th September – WOD results

Published on September 23, 2014 By aclark

Superset: A1) HSPU (Deficit?) 3-3-3-3-3 A2) Pull Ups 5-5-5-5-5 B) Team of 3 (or 2) 1 Person working. AMRAP 6 minute: Wall Balls (9/6kg) Rest 1 Min 6 Minutes Row for Max Calories

Wednesday 13th August – WOD results

Published on August 22, 2014 By aclark

A) Skin the Cat / Back Lever Practise B) “Ninja” 21-15-9 reps, for time: Handstand Push Ups Box Jumps (30/27”) Compare: 20/01/14, 05/08/13, 05/03/12,

Saturday 14th June – WOD results

Published on June 17, 2014 By aclark

A) Bulletproof Shoulders B) Ring Row 5-5-5-5-5 B) 10 Rounds for time 5 Handstand Push-ups 10 Power Snatches (42.5/30kg)

Thursday 22nd May – WOD results

Published on June 10, 2014 By aclark

A) Handstand Walking Practice B) 8 minute Ladder: 1 Step Up – Left leg (40/30kg) 1 Step Up – Right Leg (40/30kg) 1 HSPU Increase by 1 Rep each round. Perform all Step Ups on Left leg before Right Leg.

Wednesday 12th March – WOD results

Published on March 27, 2014 By aclark

A) Pull Up 3-3-3-3-3 B) Handstand Push Up 3-3-3-3-3 C) AMRAP 7 Minute: 21 Double Unders 15 Air Squats 9 American Swings (24/16kg)

Monday 20th January – WOD results

Published on January 21, 2014 By aclark

A) Handstand Walking Practice B) Back Squat 5×5 (Straight) C) “Ninja” 21-15-9 reps, for time: Handstand Push Ups Box Jumps (30/27”) Compare: 05/08/13, 05/03/12, 30/08/11,