MOMORUA

This session is in the past.
  • Start Date:
    Friday, 10 May 2024 at 7:00 am
  • Duration:
    60 Minutes
  • Instructors:

    Matangiroa Flavell

    Ngawai Hawera

    Shania Berryman

  • Description:

    These classes are designed to take your fitness journey to the next level. 50% strength, 50% conditioning. Every session we look at 2 compound movements, then integrate them into a WOD as a finisher to get the best of both worlds!

  • Notes:
    Rangi tuarima - Day #5 Stregnth Testing 1RM Clean

    Mobility (4min)
    2 sets
    10 banded walks L/R
    10 glute bridges
    into
    30sec dragon pose each side
    1min lat stretch (use the rig post)

    Into
    Blood flow (6min)
    2sets (increase speed in 2nd set)
    1min row
    1min bike
    1min shuttle

    Into
    Bergener clean warm up (8min)
    LIFTING (20min)
    1rm clean
    Lifting test 2 is a 1 rep max clean. Today we have a 1 rep max clean this movement is the much simplistic movement of the 2 Olympic lifts; as always ensure we prioritise technique over weight. If members are unable to squat then have them power clean as long as they retest it the same way at week 6.

    MAHI O TE RĀ
    15min AMRAP
    LEVEL 1
    31 sync plate G2OH 20/10kg
    31 sync mt climbers
    -add plates to barbell-
    31 shared deadlifts 60/40
    31 shared thruster
    -remove plates from barbell-
    31 sync HR push ups
    31 sync lunges
    LEVEL 2
    31 sync plate G2OH 15/10
    31 sync mt climbers
    -add plates to barbell-
    31 shared deadlifts 50/35
    31 shared thruster
    -remove plates from barbell-
    31 sync push ups
    31 sync lunges
    LEVEL 3
    31 sync plate G2OH 10/5kg
    31 sync mt climbers
    -add plates to barbell-
    31 shared deadlifts 40/30
    31 shared single DB thruster 16/12kg
    -remove plates from barbell-
    31 sync push ups or knee push ups
    31 sync lunges

    WORKOUT NOTES
    For class workout today we have a partners workout that will require teamwork & communication, the workout will start with a sync plate movement followed by sync mt climbers, following this members will required to add these plates to the barbell (level 1 & 2) then complete shared deadlifts & shared thrusters on completion on the 2 barbell movements they will require to remove the plates again so they can start the AMRAP again after completing their sync push ups & sync lunges. This will be a fun piece to finish the week especially it being the first week. Members should aim for 2 rounds within the 15 minutes.
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