31 Mar 2017

In a group of 4!
3 Rounds
Team member 1: Rows 500m
Team member 2 Holds the Barbell at the top of a Deadlift 100/70
Switch
Team member 3: Performs 25 Front Squats 50/35
Team member 4: Holds a Wall Squat
Switch
One round = each team member completing each exercise

30 Mar 2017

Partner Chipper!
Run the Beaver together (870m)
200 KB Swings @ 24kg/16kg (100 each)
150 Box Jump Overs (75 each)
100 Toes-to Bar (50 each)
50 Ring Rows (25 each)
Run the Beaver together (870m each)

29 Mar 2017

Bulletproof legs

Then:

2 Rounds
20 DB Step Ups 22.5’s/15’s (arms at sides)
30 Double Unders
20m OH Walking Lunges 20/15
30 Double Unders
20 Air Squats
30 Double Unders

28 Mar 2017

 

Build up to a heavy 12m Farmers Carry

Then:

Tabata Hells Yeah (20 mins)
Row (For Cal)
Rest 1 min
Dumbbell Snatch 22.5/15 (Alternate every rep)
Rest 1 min
L-Sit
Rest 1 min
Chin over hand rope hold (Alternate top hand each round)
Subs: Chin over bar, Bar Hang

27 Mar 2017

Today heralds another evolution in our Bent arm Push/Pull program. Including gymnastic strength days in our programming has made such a difference. We have seen the highest occurrence of first strict Pull-ups, Chest to Bar Pull-ups and Muscle-ups in our entire history. But don’t forget – this doesn’t simply transfer to better gymnastics movements. It translates to everything. Owning how your body moves in space also increases the way your body moves other objects (ie: weightlifting). Plus, the steps/progressions are also designed to enable Charge to have a more healthy, happy and injury free community. Can’t wait to see more progress. Keep up the hard work Chargers! #progressions #awesome #strict then safely and more effectively #kip. #thechargeway

Push Pull program

Then:

A)
12 min AMRAP
7 Jumping chest to rings
7 Burpees
400m Run

B)
12 min AMRAP
7 Pull-ups
7 Burpees
400m Run

Or

C)
12 min AMRAP
5 Ring MU
400m Run

26 Mar 2017

Thanks to everyone who was able to come to our get together on Saturday night. Always fun to hang out whilst not wearing active wear! #Community #Lovethisplace #loveyouawesomepeople

Open WOD 17.5
10 Rounds
9 Thrusters
35 Double Unders/ Single unders

24 Mar 2017

Charge meet up tonight at Welcome to Thornbury from 6pm onwards – We would love for you all to come! #Community #Getonit

Straight arm Strength!

 

then:

15 Minute AMRAP
12 Inverted Ring Rows
12 Front Rack Lunge @ 20/12kg
Run 200m

23 Mar 2017

Tomorrow we are having a Charge meet up at Welcome to Thornbury from 6pm onwards – We would love for you all to come! #Community #food #drinks #doesnthavetobealcoholbutitcanbe? #Getonit!

15 mins to find a heavy 3 rep Front Squat

Then:

5 Rounds
9 Front Squats 61/42.5
5 Pull-ups
3 Chest to Bar Pull-ups
1 Bar Muscle Up
(Rx is entire workout unbroken)

or

5 Rounds
9 Front Squats 45/30
9 Pull-ups
Sub: Strict banded Pull-ups

22 Mar 2017

This Saturday we are having a Charge meet up at Welcome to Thornbury from 6pm onwards – We would love for you all to come! #Community #food #drinks #doesnthavetobealcoholbutitcanbe? #Getonit!

Partner hollow rocks 2 rounds x 1 minute each

Then:

Find a heavy 3 rep Bench Press

then:

5 Rounds (NFT)
6 Barbell Bent Over Row
3 Weighted Dips

Then:

Core finisher:
8 x 20/10 Pike leg lifts/Lying leg raises
8 x 20/10 side plank crunches

21 Mar 2017

This Saturday we are having a Charge meet up at Welcome to Thornbury from 6pm onwards – We would love for you all to come! #Community #food #drinks #doesnthavetobealcoholbutitcanbe? #Getonit!

25 min AMRAP
Run 400m
35 Power Snatch 20/15
Run 400m
25 Power Snatch 30/20
Run 400m
15 Power Snatch 42.5/30
Run 400m
7 Power Snatch 61/40
Run 400m
AMRAP Snatch 70/50

Then:

Cooldown: Chinese abs