June2014

June2014

Kids Classes!

NEW MOVE STRONG KID & YOUTH CLASSES! We are excited to announce that Move Strong Gym has now opened up specialised strength and conditioning classes for kids and youth. Our classes aim to teach kids and youth constantly varied, functional movements in a group setting, while also preparing them to[…]

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WOD – Saturday – 210614

MSG WOD A. E2MOM x 6, do the following: – Snatch + OHS x 5 (1+1) B. 5RFT: – Box Jumps x 15 @ m.24″,f.20″ – Wall Balls x 10 @ m.20lb/10′,f.14lb/9′ – Deadlifts x 5 @ m.82.5kg,f.55kg  

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WOD – Friday – 200614

MSG WOD A. Partner WOD Average time over 12 rounds: Partner #1 – Row x 300m Partner #2 – Rests *Cutoff time for entire workout is 50mins. B. If you finish the workout in under 32mins, complete the following with your partner: AMRAP 9mins: – IGYG KB Swing x 20ea (do 20[…]

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Bigdog’s Blog – 170614

A. Hang Power Clean & Power Jerk 1+3@55 1+3@75 1+2@85kg Then I put up a few reps on the log – 2@95kg … just for fun 🙂 B1. Bench Press 5@75kg (75%) 3@85kg (85%) AMRAP@95kg (95%) AMRAP@75kg (75%) B2. Side Laying Powell Raise 4×10@3010 @ 6kg C1. Wtd Pullups 3×3@125kg[…]

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WOD – 190614 – Thursday

MSG WOD A. E4MOM x 4, do the following: – Back Squat x 4-6 @ 40X1 tempo – Pullups x AMRAP unbroken B. 4RFT: – KB/DB Thrusters x 10 – Box Jump w/ step down x 10 – Run x 400m – Rest x 2min b/w rounds * Track your[…]

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WOD – 180614 – Wednesday

A. EMOM x 10, do the following: – 3 Position Power Snatch (mid-hang, paused below knee, from ground) B. Every 2min x 4, do the following: – Wtd Dip x 4-6 @ 31X1 tempo – Wtd Chinup x 4-6 @ 31X2 tempo C. AMRAP 10min: – KB Swing x 12[…]

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Bigdog’s Blog – 160614

So, today’s my birthday. I had a hot chocolate with fish and chips and onion rings. Delicious! I spent the bulk of the morning chilling with my wife and daughter. Great times! I banged out a few programs in the ago and smashed out a lifting session too. Here’s what[…]

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WOD – Tuesday – 170614

A. Every 6mins x 3rds, do the following couplet. Rest the remainder of the time: – DB/KB RFESS x 8-12reps @ 3010 tempo – DB/KB Bent Over Row x 8-12 reps @ 4121 tempo B. 5RFT: – Walking Lunges x 12 – DB/KB Snatch x 10alt arms ea rep C.[…]

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MSG WOD – 160614 – Monday

Don’t forget, Olympic Lifting workshop starts Monday night. All payments not paid are overdue. Can’t wait for this! It’ll be great for a bunch of us to get a concentrated dose and real lot of lifting/tech volume. Can I hear a booshka! MSG WOD A. 2RFT: – Wall Balls x 30[…]

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