Tall Snatch Train

Wow! The Open is finally OVER! Everyone who did 14.5 (registered and unregistered) WELL DONE!
Whatever are we going to do now? Shine the light, the new programming is upon us and will run week by week till the first week of May. Lets get those aching muscles some simple strength and power over the next  weeks so we can continue kicking ass and PB'ing every day!

Today's WOD

Power
1) Snatch from Blocks 5 x 3

Skill/ Strength
2a) Scoop Holds 2 x 60s
2b) Jefferson Curls 2 x 60s
3) C2W Handstands 5 x 30-60s

Is it just me or does everyone feel like 'EVERYDAY IS PB Day'
Keep up the good work guys and girls, there's a long road ahead. Workout 14.5 releases today!
Any bets on Burpees?

Strength
1) Back Squat x 20
Rest 60s
2) Front Squat (@same weight as BS) x max effort
Rest 180s
3) EMOM for 5 min each
Power Snatch x 2
Power Clean+Jerk x 2
Rest 180s between the 2 sets

Conditioning
3 Rounds for time:
500m Run
30s L-sit

Jian Kills it - What does this mean/ Obviously Anurag knows his shit! haha theres my gloating for the day DONE!

Today's WOD

Skill/Flexibility
1) Seated Straddle Good Morning 3 x 10 (+10sec)
Rest 60s
2) Planking Games 3 x 3 min sets
Rest 180s

Strength
3) Power Cleans 3 x 5
4a) Clean Grip 2nd Pull (from power pos to knee and back up) 5 x 3
4b) Front Squat 5 x 3

Kipping Muscle Ups - Shoulders stay in 'active' position as you transition between arch and scoop positions
This is just for illustration purposes. You are not allowed to kip in the conditioning part 

Todays WOD

Power
Clean and Jerk 5 x 3
Rest 90s

Strength/Skill
AMRAP in 15min
Front Lever/ Retracted Hangs  10-20s
Planche Holds  10-20s
Rest 120s

Conditioning:
AMRAP in 15min
Muscle Ups 

                                                                And This is how you learn to surf!

Today's WOD

Skill:
1a) Front Body Line Hold 2 x 60s
1b) Arch into Box 2 x 60s
No Rest
2) Heel Pulls in Handstand 2 x 10reps (if I have not progressed you to this, perform HS for 30-45s at a level that you are) 
Rest 60s

Strength:
3a) Snatch Balance 5 x 2
3b) Snatch Grip First Pulls 5 x 3
Rest 90s

4) 14 min to work on a 3RM Back Squat

OR

4) Open WOD 14.4 

Its that time of the year again. Benchmarking has finished (for those of who have not benchmarked and newbies, see me please - I will organise a benchmarking session for you guys). Our new programming starts again. If you're not sure about what it is, don't worry - you will get the hang of it by week 2. The open is almost over, so we can say bye - bye and good riddance to those god-awful metcons (in 2 weeks). The new program is very much back to basics gymnastics and lots of it with some heavy oly thrown in the mix.
Should be fun - fun - fun!

Todays WOD


Power:
1a) Tall Snatches 5 x 3
Rest 30s
1b) Snatch from Blocks (just above knee) 5 x 2
Rest 90s

Strength/Skill:
2a) Scoop Holds 3 x 60s (if you can't scoop, apply body surfing - bracing technique while lying flat on ground)
No Rest
2b) Jefferson Curls 3 x 10 (+10s on last rep)
Rest 60s

3) C2W Handstands 3 x 30-60s (stay as long as body line allows - no HS in broken lines)
Rest 60s

All benchmarks must be completed and submitted no later than end of week 1 (24-29 Mar) of the new programming.
If you have missed them, they are as follows:
Snatch 1RM
Clean and Jerk 1RM
ME Push Ups
ME Pull Ups/RIng Rows (Strict)
Row 500m
Run 500m
50 Burpees or 5 min (whichever comes sooner)

If you have any questions regarding when and how to run your benchmarks, please call/sms/email me

Happy Training Ya'll

                                                                Keller showing us how its done!

Power
1) Snatch - 3 attempts at 1RM
2) Clean and Jerk - 3 attempts at 1RM


Skill
3a) Lizard Push Ups 3 x 10 each arm (Rest 60sec)
3b) Dragon Pistols 3 x 10 each leg


Conditioning:
21-15-9 reps for time
WBS @ 9/7kg
Pull Ups/ Ring Rows

Introducing the flying kiwi - Aaron

Great start on the benchmarking everyone! we've already got some good numbers and in the 1st week of May when we retest, there should be a marked improvement in technique, skill and strength. 
Benchmarks continue this week as usual. As mentioned before, if you have missed a benchmark, don't know what they are or need a training diary, ASK ME!

Skill:
Press to L sit on Paralletes - accumulate 3 min
Inverted hangs on Rings - accumulate 3 min

Strength:
Clean Grip Deadlift 1st Pull 5 x 3
Handstand Hold 5 x 30sec

MetCon:
Row 500m x 3

Anita setting her new PB from a high hang @ 32.5kg. Go Girl!

(We are going to be a super strong girl gym soon - not that I have a problem with that. They are easier on the eyes- sorry boys)






Skill

Monkey Pull Ups 3 x 5

Muscle up+Lsit+shoulder stand x 5



Strength

20 min to find

Back squat 5RM

Front squat 3RM



Conditioning:

Max Effort PushUps x 1

Less than 50reps - complete 1 x 500m run

Less than 30reps - complete 2 x 500m run

Less than 15reps - complete 3 x 500m run