Place: Jacobs Ladder
Equipment – 2 x slosh pipes, 2 x set of rings (rings to be hung from street signs, 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB
Warm up and stretch
3 x ladders as fast as possible
Rest – 3 – 5mins
Circuit –
Sprint up mount st +
Overhead slosh pipe hold at top x 1.30min +
Ring Support push up position – 150sec +
Jog down cliff st, then frog jump back (damon to do squat holds at top instead for 2mins) +
Heavy Man Makers x 5
X3
Done, and if your not run KAKODA!
446 | QnA: Life Lessons from Sports, Training New Athletes, Managing Money,
Sports Specific vs GPP
-
STRONG Life Podcast ep 446 QnA on the following topics: - Life Lessons from
Sports (Why are High School Sports Struggling vs Why Travel Teams are
Thrivin...
1 week ago
6 comments:
Stef
A very different program indeed. Ive tested my knee a few times and I know it still is not night for sprinting/jogging yet. Other than going at a steady walking pace on the ladder and mount st I should be able to manage.
Kokoda is not in my radar yet in my recovery and Ill have to find an alternative.
Damon
oh, and you guys might want to bring a torch for Kokoda :-))
NAH MATE, IF YOU DONT DO IT, WE DONT! and kakoda is only for smart asses like rod who neva does enuf.. hahahahha :)
also bro, just jog mount st, you seem to be powering up the ladder, yo willbe fine, you wont need to comprimise yourself, you should be good as gold, i was thinking of your condition, when thinking of the program
Hi Guys, just been looking at your website. I am very impressed indeed. I run and own Original Bootcamp Mandurah and Secret Harbour and would be interested in training with you one day.
Andy
Andy
Thankyou for the comment on the site.
Your welcome to come and train with us - usually we train Wednesday afternoon in Kings Park/Jacobs ladder and then sometime on the weekend at various locations around town. We will at most times post ahead of the session so keep an eye on the blog and let us know in advance when you want to come up.
This Saturday afternoon we are the Crossfit Total lifting comp at the Warehouse Fitness Center in Fremantle - hosted by Jason at Crossfit Perth (follow the link from the blog for details if you are interested).
Damon
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