WORKOUT OF THE DAY

Nov 20 – New Cycle :-)

By |November 20th, 2019|

LIFT

Front Squat 5 x 5 – Use 70-75% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.

WORKOUT – 7 Min Ladder, how high can you climb?

Performance3-6-9-12-15…..Clean and Jerk 60/40kgToes To Bar

Fitness3-6-9-12-15….Clean and Jerk 30/20kgHanging Knee Raise

STRENGTH

We Aren’t One-Dimensional; Why Train That Way?

” A big part of him always loved the […]

Nov 19 – Barbell Complex

By |November 19th, 2019|

WORKOUT

Barbell ComplexPerformance and Fitness5 Rounds For Load5 Deadlift5 Hang Clean5 Push Press5 Front SquatsIncrease load each round. Rest as needed.

BASICS

Nov 18th – Normal service resumes

By |November 18th, 2019|

WORKOUT – CINDY or PARTNER CINDY

Performance

As many rounds as possible in 20 min:5 Pull-ups10 Push-ups15 Squats

Fitness

As many rounds as possible in 20 min:5 Body Rows10 Push-ups/5 Negatives15 Squats

Can be done as a Partner Workout, alternate movements.

BENCHMARK TRAINING

Games – “14.5”

21-18-15-12-9-6-3 reps for time of:43/29kg ThrustersBar Facing Burpees

Hero – “Walsh”

Four rounds for time of:22 Burpee pull-ups85/55kg Back Squat, 22 repsRun […]

Nov 17th – CLOSED for the Oly Workshop

By |November 17th, 2019|

The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. So take a rest day and check out our Sunday Reading/Watching.

SUNDAY READING/WATCHING

71kg Session from OWNZ Nationals last weekend.

EP 333 – Soldier Research with Karen Kelly

” The Warfighter is a Complicated Cat When Karen Kelly began her work with the Military, she could […]

Nov 16th – CLOSED for Oly Workshop

By |November 16th, 2019|

The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. Also going down is the Battle of the Forces at Petone Rugby Club on Saturday. Action starts at 9am and we have 2 eight person teams throwing down, so go give them some support :-).

The strongman events to take place from 9am-11:30am […]

Nov 15th – SO much leg :-)

By |November 15th, 2019|

WORKOUT

Performance24 Min AMRAP7 DB Thrusters 20/15kg7 Wallballs 20/14# to 10/9’Run 200m

Fitness24 Min AMRAP7 DB Thrusters 15/10kg7 Wallballs 14/10# to 10/9’Run 200m

The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. Also going down is the Battle of the Forces at Petone Rugby Club on Saturday. Action starts at 9am and we […]

Nov 14th – Cardio time :-)

By |November 14th, 2019|

WORKOUT

Performance4 Cleans use 75% of your 1 Rep Max or 70/50kg40 Double Unders400m Run

Fitness4 Power Cleans use 75% of your 1 Rep Max or 50/35kg80 Single Skips400m Run

The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. Also going down is the Battle of the Forces at Petone Rugby Club on […]

Nov 13th – Thrusters to finish

By |November 13th, 2019|

LIFT

Thrusters 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

PerformanceODD 30 Double UndersEVEN 10 Toes To Bar

FitnessODD 60 Single SkipsEVEN 10 Hanging Knee Raise (if these are too easy scale up to Hanging Leg Raise).

EVENTS

The gym is CLOSED this weekend as we host the Richie Patterson Advanced Olympic Weightlifting Coaches Workshop. Also going […]

Nov 12th – More Doubles

By |November 12th, 2019|

LIFT

Push Jerk 2 x 8 – By feel, work up to a heavy double for the day.

WORKOUT

4 Min AMRAP20 Sit Ups10 Push Ups – Fitness 5 Negatives

REST 1 Min4 Min AMRAP20 Squats10 Pull Ups – Fitness 10 Jumping Pull Ups

BODYCARE

Nov 11 – Hang Clean Triples

By |November 11th, 2019|

LIFT

Hang Clean or Hang Power Clean 3 x 5 – By feel, build to a heavy set of 3 for the day.

WORKOUT

8 Min AMRAP

Performance8 Ring Dips8 HR Push Ups8 Handstand Push Ups

Fitness4 Dip Station Dips4 HR PU Negatives4 Dive Bomber Push Ups

BENCHMARK TRAINING

Girl – Lynne

Five rounds for max reps of:Body weight bench pressPull-ups

Hero – Dragon

For time:Run […]