WORKOUT
Barbell Complex Performance and Fitness 6 Rounds For Load 3 Clean Deadlifts 3 Hang Clean 3 Cleans 3 Front Squats 3 Push Press 3 Push or Split Jerk Increase load each round. Rest as needed.
BODYCARE
BODYCARE
Crossover Symmetry is designed to improve shoulder strength and mobility. It can be used as a warm up, recovery or strengthening tool. Ask a coach for […]
LIFT
Bench Press 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.
WORKOUT
Performance 12-9-6-3-6-9-12 Reps of KB Swings 24/16kg Toes To Bar Push Press 60/40kgFitness 12-9-6-3-6-9-12 Reps of Russian KBS 24/16kg Hanging Knee Raise (2015 Open Standard) Push Press 50/30kg
BENCHMARK TRAINING
Games
“12.4”
12 Minute AMRAP
150 Wall balls (20/14lbs to 10/9′ target) 90 Double-unders 30 Muscle-ups
Hero
“Weston”
Five rounds for time of: […]
10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
SUNDAY READING/WATCHING
Heal and Prevent Hand Rips
“Sometimes they hit […]
WORKOUT
Partner Workout – 24 Minute AMRAP: 20 Burpees 6 x 100m Sprint 20 Pull Ups 20 Box Jumps 24/20” 20 Squats 20 Sit Ups Partners go Rep for Rep on all movements. For example; Partner 1 does 1 Burpee the Partner 2 does 1 Burpee until they have done 20 Burpees between them.
FREE CROSSFIT CLASS – Sat June 15th @9am
The […]
LIFTS
Hang Snatch 5 x 5 – 65-75-80-80-80% or work up to 3 heavy sets across.
OR
Over Head Squat 5 x 5 – 65-75-80-80-80% or work up to 3 heavy sets across.
WORKOUT
Performance EMOM 10 ODD 3 Man makers AHAP EVEN Row 200m Fitness EMOM 10 ODD 3 Man makers AHAP EVEN Row 150m Manmaker: Start with DB’s at Hang, DB’s to floor, […]
LIFTS
Sumo Deadlift 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.
THEN
Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.
WORKOUT
Performance 8 Min AMRAP 9 Box Jumps 30/24” 6 Hand Release Push Ups 3 Front Squats 50/35kg Fitness 8 […]
WORKOUT
Performance 25 Minute AMRAP 5 KB Deadlifts 24/16kg 5 KB Swings 5 KB Cleans 5 KB Push Press or Push Jerk 20m Suitcase Carry Alternate arms for the Cleans, Push Press and Carry each round. Fitness 25 Minute AMRAP 5 KB Deadlifts 24/16kg 5 KB Russian Swings 5 DB Hang Cleans 15/10kg 5 DB Push Press or Push Jerk 15/10kg […]
LIFT
Push Press 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.
WORKOUT
Performance 15min AMRAP 20 OH Lunge steps 20/10kg 10 Pull Ups 20 Double Unders or 40 singles Fitness 15min AMRAP 20 OH Lunge steps 10/5kg 10 Jumping Pull Ups 20 Double Unders or 40 singles
NUTRITION
Ditch the Rigid Meal Plan?
“After chatting for a bit, she realized […]
LIFT
Back Squat 5 x 5 – Use 65-75-80-80-80% of your 1 Rep Max or work to 3 heavy sets across.
WORKOUT
Performance 10! Ring Dips WallBalls 20/14 to 10’ 20m Farmers Walk AHAP between rounds Fitness 10! Dip Station Dips WallBalls 20/14 to 10/9’ 20m Farmers Walk AHAP between rounds
BENCHMARK TRAINING
Girl
“Grace”
30 Reps for time:
Clean and Jerk 61/43kg
Hero
“Clovis”
For time: Run 10 miles (16 […]
10am til 12pm. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
SUNDAY READING/WATCHING
Programming’s Effect on Technique
“It’s easy to compartmentalize training […]
