LIFT
Press 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.
WORKOUT
“Christine”
3 Rounds For Time of: Row 500m/Run 400m/Bike 1k (Rx is Row)
12 Deadlifts @ Body Weight
21 Box Jumps 20″
BASICS
LIFT
Front Squat 5 x 5 – 65-75-80-80-80% of your 1 Rep Max, or build to a challenging weight for your last 3 sets of 5.
WORKOUT
Performance
8 Min AMRAP
5 per side KB Snatch 24/16kg
5 per side Single Arm KB Front Squat
50m each side Single Arm KB Front Rack Carry
Fitness
8 Min AMRAP
5 per side DB Snatch 15/10kg
5 per side Single Arm DB Front […]
LIFTS
Deadlift 2 x 6 – Use 80-85-90-90-90-90% of your 1 Rep Max , or work up 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
8 Min AMRAP
5 Box Jumps 30/24
10 Push Ups
15 Sit Ups
Fitness
8 Min AMRAP
5 Box Jumps 24/20 Step […]
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.
NUTRITION
Coffee: your friend or foe?
Coffee. It’s like the world’s favourite elixir. Mine included. For an athlete, there are many studies supporting its use as an ergogenic aid for athletes – helping reduce rates of perceived pain and […]
LIFT
Bench Press 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.
WORKOUT
Performance
12-9-6-3-6-9-12 Reps of
KBS 24/16kg
TTB
Push Press 60/40kg
Fitness
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
Girl
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Complete all reps of each exercise before moving to the next.
Hero
“Blake”
4 Rounds For Time:
30m Walking lunge with […]
WEIGHTLIFTING
Our 6th comp of 2018. Lifting starts at 10am, come find out what the sport is all about.
SUNDAY READING/WATCHING
Don’t Lock the elbows in pulls
Locking the elbows in the snatch and clean pull may seem like a great solution to bending your arms early, but it just creates another problem down the line.
WORKOUT
In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will run 200m, Partner A will perform 15 Box Jumps, […]
LIFTS
Sumo Deadlift 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
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 […]
LIFT
Snatch 5 x 5 – 65-75-80-80-80% of your 1 Rep Max.
OR
Over Head Squat 5 x 5 – 65-75-80-80-80% of your 1 Rep Max.
If new work up to a heavy set of 5 in your chosen lift.
WORKOUT
Performance
8 Min AMRAP
9 Box Jumps 30/24”
6 Hand Release Push Ups
3 Front Squat 50/35kg
Fitness
8 Min AMRAP
9 Box Jumps 24/20”
6 Push Ups
3 FS 35/25kg
THROWBACK THURSDAY
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
20m Suitcase Carry using KB
Alternate arms for the Cleans, Push Press and Carry each […]
