Tuesday, July 17, 2018

Come in and get after it. 

Strength

Pullup Progressions

We'll take 10 minutes to walk you through the pullup progressions and help you get set up for the workout. 

Conditioning

4min AMRAP - rest 4mins x 3

  • 18 DB Snatch
  • 12 C2B/Pullups/Ring Rows
  • 6 Burpee Box Jump Overs

Move fast, but stay composed. Move the dumbbell well and under control before busting out your pullups. Use the burpees to rest, (I know right!!) before attacking another round if you get there. 4 minutes isn't a lot of time, but it is not a full out sprint so stay composed and be focused and determined during each 4 minute piece. 

- Team 782

Monday, July 16, 2018

Halfway through July already.

Hope you are all enjoying your summer to the fullest! 

We are planning for our first beach WOD of the summer this weekend. Details to follow, but looking at Blooming Point Beach at 10am. 

Strength

Barbell Cycling

We'll take a barbell and get you moving. We'll work a bit of a complex to get you warmed up for the workout. 

  • 2 Power Cleans + 2 Front Squats + 2 S2OH

Build up in weight for 10 minutes to the weight you plan on using in the workout. Focus on fluid movement. Be smart and be efficient. 

Conditioning

  • 400m Run
  • 20 Power Cleans (155/105lbs) (115/75lbs) (75/55lbs)
  • 400m Run
  • 20 Front Squats (155/105lbs) (115/75lbs) (75/55lbs)
  • 400m Run
  • 20 S2OH (155/105lbs) (115/75lbs) (75/55lbs)

18min Time Cap

The weight can be very deceiving on this. Choose a weight you can cycle for at least 5 reps on each of the movement. Your weakest movement will decide what kind of weight you do for the workout. Break up the cleans early on to save yourself and make sure you hit the standards on the front squats. Keep your form on point once you hit the shoulder to overhead. With a large group we can always we can stagger the start and have you share a bar with your partner. The time cap will keep you honest when choosing your weight for the workout. 

- Team 782

 

Sunday, July 15, 2018

Come in for a bit of fun Sunday.

We have class at 10 and then some open gym from 11-12. After that get out and enjoy some sun. We also have class at 6pm tomorrow evening!

Strength

Power Snatch

6min EMOM

  • 3 Power Snatch 

You can either hit these touch and go or you can do them as singles. Work solely on form, not on lifting your max amount. 

Conditioning

1K Run

3 Rounds

  • 3 Power Snatch
  • 9 Lateral Burpees over the Bar
  • 18 WBS

16min Time Cap

Use a similar weight for the workout as you finished with in the EMOM as now we want you lifting a bit under fatigue. Set some goals on the wall ball shots, aka try and go unbroken. Move with speed, but more importantly, composure. 

- Team 782

 

Saturday, June 14, 2018

Good evening. 

See you all at some point this weekend we hope!

Strength

HSPU 

We'll take a dive into this skill and help you get better at moving upside down. After working through the following progression you will hit 2-3 sets outside your comfort zone before getting after the workout

  • Wall Walk x 1
  • Handstand Hold or Wall Walk Hold x 1
  • Freestanding Handstand Hold (partners if need be) or Wall Walk Hold x 2

After getting you upside down to get warmed up you can work some handstand walking and then get set up on the wall for the workout

Conditioning

21-15-9

  • HSPU 

400m Run before each set. 

12min Time Cap

- Team 782

Friday, June 13, 2018

Friday Funday here boys and girls!

Hope you are all doing well and ready for a bit of team work. 

We are planning a beach WOD for next Saturday the 21st if any of you are keen keep the date open.

Strength & Conditioning

4 Stations - 8 minutes at each station

Teams of 4-6 at each station

Power Station

  • Sled Pushes

Load up some weights on these bad boys and get to work. In a team of 4 I'd have one sled out and alternate between each member of the team. To do these correctly you need lots of time to rest so you can put max power into each sled push. 

Skill Station

  • Hanging from the Bar

Here for 8 minutes you can work on rope climbs, strict pullups, bar muscle ups, ring muscle ups, etc. In teams of 4 I'd alternate one person working at a time. Larger teams can work through different scenarios

Cardio Station

  • Running

You can run as a group for a longer distance or you can do shorter distances in pairs or individuals. 

Strength Station

  • Back Squats & Bench Press

At the mini rig we'll set up two bars for the back squats and two bars for the bench press and with your group you will build in weight for these movements. 

This is a very different setup than anything we have ever done before. As soon as you come in we'll give you quick warmup and then get you into groups of 4+. There will be a lot of adapting on the fly so bare with your team and use this as a learning experience and a chance to figure out solutions when you come across things new to you or things you don't understand. We'll take a few minutes at each station explaining what you will be doing and assign a group to each station and then get right work. One group will start at the power, one at the running, one at the skills, and one at the strength. 

See you all in the am.

- Team 782

 

 

 

Wednesday, July 11, 2018

Good evening. 

Beauty day again here at 782. 

Remember to stay hydrated, with water, and keep your training up even when it gets warm. Keep enjoying this beautiful Island that we have and get out tomorrow for Watering Hole Wednesday, where the location is to be determined!!

Also more fun events for the summer to be announced soon. 

Strength

Deadlifts/Burpees/T2B

We will go through each of these progressions before diving into the workout. Work on efficiency here for each movement and get ready to grind tomorrow. Put your head down and do work. 

Conditioning

40-20

  • T2B/Leg Raises/Knee Tucks/MB Situps
  • Deadlifts (155/105lbs) (115/75lbs) (75/55lbs)
  • Burpees

Stay In Your Lane. 

- Team 782

Tuesday, July 10, 2018

G'day. 

Another beauty weekend to start off the summer. Hope you are all enjoying this warm weather and getting some time to relax and enjoy this beautiful Island we have and those closest to you. 

Strength

Clean & Jerk Technique

We'll go over a few drills with you on the clean and jerk and then get you to work practicing them leading into the workout. 

Conditioning

E3MOM for 30 minutes

  • 200m Run/Row
  • 1 Clean + 1 Hang Clean + 2 Jerks

Modifying one fun workout we did leading up to MayDay Mania. At that time we were just trying to lift heavy and now we want to focus more on the movement of each lift. Use his complex to practice technique. Run at a smooth pace, fast, but under control and when you come in compose yourself before the lift. 

- Team 782

 

Monday, June 9, 2018

Hope you all had a wonderful weekend. 

You are all amazing. 

Strength

Handstand Walking 

We will work on getting everyone upside down in some capacity. For some of you it will be wall walks and for others it will be walking around obstacles. Wherever you are we will make sure you do it well. 

Conditioning

2 Rounds

  • 1 mile run 
  • 100' Handstand Walk/8 Wall Walks/3mins of Handstand Practice

25min Time Cap

Personally can't wait for this. 

- Team 782

Sunday, June 8, 2018

G'day. 

Sunday Funday. Get it. 

Hope you are all well. 

Strength

Dumbbell Work

We'll take you through a few movements tomorrow with the dumbbell before setting you off on the workout. These movements take a lot of core strength, balance, and stability. Be smart with your movement and move well before you move fast. 

Conditioning

  • 60 DB Front Squats (1 dumbbell) (30 on each side)
  • 50 Pushups
  • 40 DB Hang Clean & Jerks (1 dumbbell) (20 on each side)
  • 30 C2B/Pullups/Ring Rows

Crush this out. Suppose to be a beauty day outside. Can't be running everyday, but take the dumbbell outside to do your work. 

- Team 782