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Nov 21 – Bench Day!

By |November 21st, 2017|

LIFT
Bench Press 5 x 5 – Sets across at 78%. All 5 sets of 5 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.
WORKOUT
10 Min AMRAP
Performance
9 Burpee Box Jumps 24/20″
6 Manmakers AHAP
3 Ring Dips

Fitness
9 Burpee Box Jumps 20/12″
6 Manmakers AHAP
3 Dip Station […]

Nov 20 – New Cycle Starts

By |November 20th, 2017|

LIFT
Back Squat 5 x 5 @78% – Sets across at 78%. All 5 sets of 5 at the same weight. If you don’t have a 1 Rep Max to base the % off then work up to a challenging weight and use that.
WORKOUT
Performance
8 Min AMRAP
8 Hang Power Clean 60/40kg
8 Wall Ball Shots 20/14# to 10’
8 Knees To Elbow

Fitness
8 Min AMRAP
8 […]

Nov 19 – Sunday Strength Session

By |November 19th, 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

Don’t Confront Me With My Failures

“Don’t confront me […]

Nov 18 – Partner AMRAP and NZFL at 10:30am

By |November 18th, 2017|

WORKOUT
‘24 Min Partner AMRAP’
30 Burpee
Overhead barbell hold 50/35/25kg
One person must be holding the bar overhead for burpees to count*
30 Front squat
Pull up bar hang
One person must be hanging from pull up bar for front squats to count*
*Partners must swap if the ‘hold’ person stops.
Run 200m with 3 x slam ball/med ball per team (must take heaviest available)
NZFL AT 10:30AM
Both teams […]

Nov 17 – Last one for the week

By |November 17th, 2017|

WORKOUT
Performance
24 Min AMRAP
7 DB Thrusters 20/15kg
7 Wallballs 20/14# to 10/9′
Run 200m

Fitness
24 Min AMRAP
7 DB Thrusters 15/10kg
7 Wallballs 14/10# to 10/9′
Run 200m
BODYCARE
ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not […]

Nov 16 – Time for an EMOM

By |November 16th, 2017|

WORKOUT
Performance
30 Min EMOM
Min 1 20 Push Press 40/30kg
Min 2 10 Power Clean 40/30kg
Min 3 15 Burpees

Fitness
Min 1 20 Push Press 20/15kg
Min 2 10 Hang Power Clean 20/15kg
Min 3 10 Burpees
NO 6:30PM CLASS – WE ARE HOSTING A FREESTYLE WORKSHOP

Nov 16, 2017 Freestyle Connection Workshop with Carl Paoli – Wellington, New Zealand
This is a 3 hour workshop designed to be an […]

Nov 15 – Hopper Deck Day

By |November 15th, 2017|

WORKOUT – HOPPER DECK
Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card.

If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a […]

Nov 14 – Barbara :-)

By |November 14th, 2017|

WORKOUT
“Barbara”

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 5 rounds, time each round.

Scaling Options: 3 Rounds, or half reps for 5 rounds.

Pull ups = Body Rows
Push Ups = Negatives (Half Reps)

Compare to Jun 23
BASICS

Nov 13 – Any guesses what week is it?

By |November 13th, 2017|

WORKOUT
Barbell Complex
Performance and Fitness
5 Rounds For Load
5 Deadlift
5 Hang Clean
5 Push Press
5 Front Squats
Increase load each round. Rest as needed.
BENCHMARK TRAINING
Games

“11.5”

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (65/45kg)
10 Toes to bar
15 Wall balls (20/14lbs to 10/9′ target)

More scaling options HERE.

Hero

“Tommy V”

For time:
52.5/35kg thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope […]

Nov 12 – Sunday Strength Session

By |November 12th, 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
ALL THE LIFTS FROM LAST SUNDAY

LIFTING SHOW […]