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Sep 20 – A little EMOM for the middle of week

By |September 20th, 2017|

WORKOUT
Performance
20 Min EMOM
Even 20/15 Cal Row
Odd 1 Round of Cindy
5 Pull Ups – 10 Push Ups – 15 Squats

Fitness
20 Min EMOM
Even 15/10 Cal Row
Odd 5 Body Rows – 10 Push Ups/5 Negatives – 10 Squats

If required you can sub a 200m run for the rowing.
Using an Assault Air Bike: Performance 12/7 Cal, Fitness 8/5 Cal
BIZ TO BIZ

Sep 19 – Pull, Push, Jump, Swing, Throw

By |September 19th, 2017|

WORKOUT
Performance
Pull, Push, Jump, Swing, Throw
50 Reps of each movement:
Pull Up,
Push Up,
Box Jump 24/20 inch,
KB Swing 24/16kg,
WallBall 20/14# to 10/9’
Start on any movement, break it up any way you want

Fitness
Pull, Push, Jump, Swing, Throw
50 Reps of each movement:
Body Rows
Push Ups or 25 Negatives,
Box Jump 24/20 inch, step ups Ok
Russian KB Swing 24/16kg,
WallBall 14/10# to 10/9’
Start on any movement, break it up […]

Sep 18 – Grrrrrrrrrrrrrr

By |September 18th, 2017|

WORKOUT
“The Bear”

5 Rounds for max load

7 sets of the sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press

No resting the bar on the ground.

Break up or combine movements any way as long as all movements are complete range of motion.

BENCHMARK TRAINING
Games

11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35/25kg)

Scaling options HERE.

Hero

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 […]

Sep 17 – Sunday Strength Session

By |September 17th, 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.
SCHEDULE CHANGES
With MaD in the USA there are […]

Sep 16 – Partner “Exhaust Pipe”

By |September 16th, 2017|

WORKOUT
Partner “Exhaust Pipe”
In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead 15/10kg
100 Box Jump Overs 24/20″ (Lengthways)

Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torward’s their total. Designated resting positions:

Burpees – Single Dumbbell extended […]

Sep 15 – Multi AMRAP Friday

By |September 15th, 2017|

WORKOUT
Performance
9 Min AMRAP, 2 Min Rest,

6 Min AMRAP, 2 Min Rest,

3 Min AMRAP:

3 Thruster (60/40kg)

6 Toes To Bar

9 Double Under

Fitness
9 Min AMRAP, 2 Min Rest,

6 Min AMRAP, 2 Min Rest,

3 Min AMRAP:

3 Thruster (40/25kg)

6 Hanging Leg Raise

18 Single Skips
BODYCARE
Lots of opinions out there, but this summarizes the differences:

Physiotherapy vs Chiropractic vs Osteopathy
There are many similarities between the professions which include;

[…]

Sep 14 – Press doubles and a triplet

By |September 14th, 2017|

LIFT
Press 2 x 8 – Use 80-90% of your 1 Rep Max or if new build to a challenging weight for all 8 sets.
WORKOUT
Performance
3 RFT
Run 400m
12 Sandbag Cleans 20/10kg
12 Step Ups w/SB 24/20”

Fitness
3 RFT
Run 400m
12 MedBall Cleans 9/6kg
12 Step Ups w/MB 24/20”
MASH UP @6:30PM NEXT LEVEL TRAINING
An opportunity for the NZFL teams to get together and practice. This session is […]

Sep 13 – Tempo Doubles and 6’s for 8

By |September 13th, 2017|

LIFT
Tempo Deadlift 2 x 8 – Use 80-90% of your 1 Rep Max or if new build to a challenging weight for all 8 sets.

Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.
WORKOUT
Performance
8 Min AMRAP
6 Power Cleans 70/50kg
6 Deadlifts
6 Bar Facing Burpees
6 Ring Dips

Fitness
8 Min AMRAP
6 Hang Power Cleans 50/35kg
6 […]

Sep 12 – Time for Tabata This

By |September 12th, 2017|

LIFT
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
“Tabata This”

(1 round of each movement – 8 cycles)

Squat + 1 min rest
Rower (Cal) + 1 min rest
Pull Ups + 1 min rest
Sit up + 1 min rest
Push Ups + 1 min rest

Movements can be […]

Sep 11 – Your choice overhead and 10’s for 10.

By |September 11th, 2017|

LIFTS
3 Position Snatch – Snatch from:
1. Power Position
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.

OR

Pause Over Head Squat 5 x 5 – 3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight […]