WORKOUT

Performance
10 Min EMOM
Odd: 20 Front Squats 42.5/30kg*
Even: REST

5 Min REST

10 Min EMOM
Odd: 20 Push Press 42.5/30kg*
Even: REST

Fitness
10 Min EMOM
Odd: 15 Front Squats 35/25kg*
Even: REST

5 Min REST

10 Min EMOM
Odd: 15 Push Press 35/25kg*
Even: REST

*Scale to a weight you can do unbroken and fast, the front squats will get a bit challenging.

 

AED (Defibrillator) Community Fundraiser – Mon Jul 24th at 7pm

We are raising funds to help pay for the AED (Defibrillator) that was recently installed at MaD Strength & Conditioning Gym, 58 Victoria Street, Petone. This AED is available to the wider community in the event that anyone experiences a sudden cardiac arrest.

Get your friends together and head down to Sprig and Fern Petone for a fun quiz night on Monday July 24th at 7pm. There will also be raffles available with prizes donated from various local and regional business.

If you want a guaranteed seat just hit the ticket link below, allocated seats are $10 each.

ALL funds raised on the night will go towards the cost and maintenance of the AED (Defibrillator).

Can’t make it but want to donate? Please deposit into Westpac 03-0531-0913562001 using AED and your name as a reference so we can acknowledge your support.

BENCHMARK TRAINING

Games

“17.2”

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 22.5kg dumbbells. Women use 15kg dumbbells.

More info and scaling options HERE.

Hero

“Kutschbach”

7 rounds for time of:
11 back squats, 84/55kg.
10 jerks, 61/43kg.

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany.