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Jul 24 – Double EMOM and AED Fundraiser at 7pm

By |July 24th, 2017|

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 […]

Jul 23 – Sunday Strength Session

By |July 23rd, 2017|

10am til Noon. 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
How to Watch the 2017 Games
Online
Once the […]

Jul 22- Team Back Squat and Row

By |July 22nd, 2017|

WORKOUT
In teams of 1 to 4, max cumulative weight Back Squatted in 12 minutes.
(Score is total weight divided by number in team.)
Then as a team max calories rowed in 12 minutes.
(Score is total calories divided by number in team.)
MOBILITY @10am
Come on in and learn some self maintenance skills.
STRENGTH
Glenn Pendlay: Programming for Older Lifters

If you are in the 40-60 range, and […]

Jul 21 – Clean Doubles and 10’s for 10

By |July 21st, 2017|

LIFT
Clean 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max or work to a heavy double. If you are new work from the hang.
WORKOUT
Performance
Complete as many rounds as possible in 10 minutes of:
10 Push Press 50/35kg
10 Toes To Bar
10 Box jumps 24/20”

Fitness
Complete as many rounds as possible in 10 minutes of:
10 Push Press 35/25kg
10 Hanging Knee Raise
10 Box jumps […]

Jul 20 – Press x 5 and ZUU at 6:30pm

By |July 20th, 2017|

LIFT
Press 5 x 5 – 65-75-80-80-80% of your 1 Rep max.
If new work to a heavy set of 5.
WORKOUT
Performance
12 Min EMOM
ODD 30 DU
EVEN 6 Burpee box Jump Over 30/24”

Fitness
12 Min EMOM
ODD 50 Singles
EVEN 10 Burpees
MASH UP @6:30PM – ZUU
High Intensity Interval Training using body weight, with movements inspired by nature, come in and try something new.

THROWBACK THURSDAY

 

 

Jul 19 – Front and Back Squats

By |July 19th, 2017|

LIFTS
Front Squat 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max or work to a heavy double.

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
10 Min AMRAP
10 Pull Ups
10 Weighted Sit Ups 15/10kg DB
10 Goblet Squats 15/10kg DB

Fitness
10 Min AMRAP
10 Body Rows
10 […]

Jul 18 – Deadlift triples and another triplet

By |July 18th, 2017|

LIFT
Deadlift 3 x 5 – 70-80-85-85-85% of your 1 Rep Max or work to a heavy set of 3.
WORKOUT
Performance
12 Min AMRAP
12 Push Ball 20/14# to 10/9′
12 KBS 24/16kg
6 Burpees

Fitness
12 Min AMRAP
12 Push Ball 20/14# to 9′
12 KBS Russian 24/16kg
6 Burpees
NUTRITION
Mikki Williden: Your kids’ mental health
A major health issue facing New Zealand right now is the increasing number of children and […]

Jul 17 – Double AMRAP Monday

By |July 17th, 2017|

WORKOUT
Performance
10 min AMRAP
10 Ground to Overhead 50/35kg
20 WTD Lunges 20/15kg

Fitness
10 min AMRAP
10 HPC 45/30kg
20 Lunge Steps

REST 5 MINS

Performance
10 Min AMRAP
10 Lateral Hops over Barbell
10 Sit Ups
10 HR Push Ups

Fitness
10 Min AMRAP
10 Lateral Hops 10kg plate
10 Sit Ups
10 Push Ups/5 Negatives
BENCHMARK TRAINING
Girl

“Nancy”

5 RFT
Run 400m
15 OHS 42.5/30kg

Hero

“Pat”

Wearing a 9/6kg vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 35/25kg
25 push-ups
50-ft. front-rack lunge, 35/25kg

Army […]

Jul 16 – Sunday Strength Session

By |July 16th, 2017|

10am til Noon. 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

Jul 15 – Regionals Chipper

By |July 15th, 2017|

WORKOUT
Event 3 Regionals Partner Workout
In pairs complete the following, one working at a time.
4 x 400m (1 mile run)
50 OHS 50/35kg
100 Sit Ups
150 Double Unders
50 Power Cleans 50/35kg
100 Box Jump Overs 24/20″ (over length of box)
SKILL SESSION @10am
Olympic Weightlifting – Snatch

EVENTS
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning […]