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    STT1.6

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
    HSPU
    Ring Rows
    Hollow body (1 rock=1 rep)
    GHR
    Front Squat (ATG)
    Overhead Squat (ATG)
    Sotts Press
    MWOD

    S&C WOD
    3 RFT
    5 Tyre flips
    15m of flying broad jumps
    10 OHS 42.5/35kg
    Cool Down
    -Row 200m (before assistance work)
    -3X NFT 5-15 reps
    Back to wall POSE
    BOF Hops
    Kipping HSPU Drill
    Reverse Hypers
    MWOD
    Box Breathing

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    STT1.5

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the OHS. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -No run/row today

    Strength

    -DE Box Squat
    Wide stance, hip crease below parallel
    70% 1rm, x  6 x 3-4
    If form goes after 3 sets stop

    S&C WOD

    7:00 AMRAP
    1 OHS 90% 1rm
    10 TTB

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.

    -3X NFT 5-15 reps
    Tall Clean
    Walking Jerk
    Reverse Hypers
    OHS
    MWOD
    Box Breathing

    -Intent: Wide stance to get your hips strong. Gone for the 6 reps for a change. Keep barbell speed up. The wod

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    STT1.4

    S&C Rest Day

    Check out some photos from 2008. Remember to MWOD your areas or need. If you are not following the cycle properly and still want to train we will program a wod for you at the class.

    Single Sport

    Swim Repeat 200m
    Bike Repeat 1M
    Run Repeat 600m
    Row Repeat 1000m
    Ruck Repeat 1M 25kg
    Rest 1:3, stop when form or pace fails

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  • Shoot To Thrill Cycle

    Cycle Begins: 18th November

    The Current Cycle, as well as increasing overall performance and fitness, is focusing on the skill of the overhead movements, hollow body position and running. We are aiming to do some benchmark tests at the beginning of the Cycle to see what level you are at now, then we will re-test at the end, to see how you have improved at the end of the cycle.

    The template looks like this, try to follow it as best you can.

    Mon     Strength/Metcon
    Tue       Metcon
    Wed     Strength/Metcon
    Thur    S&C Off
    Fri        Strength/Metcon
    Sat      Metcon
    Sun      S&C Off

    Please keep up to date with our website and look out for our WOD which will be released daily at 6.00am

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  • STT1.3

    Warm Up/Skill Transfer
    -Run 200m @ 90-98 cadence
    -20 to 50 quality warm up reps of the CTB Pull up. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -No run/row today
    Strength
    -ME CTB Kipping pull up
    Find your 1 rep max.
    -Suggested rep scheme
    -1 Breath per set
    10-10-5-5-3-3-3-1-1-1

    S&C WOD
    3 RFT
    200m run
    15 Burpees
    12 Pull ups
    Assistance
    GHD x 5 x 3
    Assistance
    GHD add weight if needed x 5 x 3
    Cool Down
    -Immediately run 200m post workout. Focus on good skill for the duration of this run. Then hit the assistance work.
    -3X NFT 5-15 reps
    Tall Clean Walking Jerk
    Reverse Hypers OHS
    MWOD Box Breathing
    -Intent: To strengthen your pull ups/upper body and then complete a short wod. Go hard and fast but keep good position!

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    STT1.2

    Warm Up/ Skill Transfer
    -Run 200m @ 90-98 cadence
    -3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
    Press ups
    Pull ups
    Hollow body (1 rock=1 rep)
    GHR
    Front to wall Squat
    Overhead Squat (ATG) Clean & Jerk
    MWOD
    -Run 200m, include some sprints.
    S&C WOD
    “Grace”
    30 Clean and Jerks  60/42.5kg for time
    Assistance
    5X max strict ring dips
    Cool Down
    -Row 200m (before assistance work)
    -3X NFT 5-15 reps
    Back to wall POSE
    BOF Hops
    Kipping HSPU Drill
    Reverse Hypers
    MWOD
    Box Breathing

    -Intent: To warm you up and focus on the target skills then test Grace. Power/Squat clean, Power/Split jerk as you see fit. Go for a PB.

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  • STT1.1

    In the warm up and strength parts of today workout, we will be working on the overhead squat. Getting the technique right is critical! Take a look at the video above for some good tips!

    WarmUp/Skill Transfer
    -Run 200m @ 90-98 cadence
    -100 quality warm up reps of the OHS. In-between sets practice Hollow body, wall bar front/back holds and MWOD areas of need
    -No run/row today
    Strength
    -ME OHS
    Find your 1 rep max.
    -Suggested rep scheme
    -1 Breath per set
    10-10-5-5-3-3-3-1-1-1
    S&C WOD
    -For time and reps of:
    3:00 Hollow body test
    Then move directly onto 7:00 AMRAP
    10 Kettlebell swings 1.5/1pood
    10 GHD Back Extensions
    15 Squats
    Then directly after the AMRAP 3:00 Hollow body test
    -Hollow body; feet should be as low as possible. Time best effort as your score for the wod.
    Cool Down
    Immediately run 200m post workout. Focus on good skill for the duration of this run.
    -3X NFT 5-15 reps
    Tall Clean
    Walking Jerk
    Reverse Hypers
    OHS
    MWOD
    Box Breathing
    -Intent: OHS 1 RM and Hollow body (pre and post wod) to test where you are now.

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