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Apr 24 – Jerk!

By |April 24th, 2019|

LIFT

Jerk 5 x 5 – Weights by feel, work up to a heavy set of 5. Push or split whichever you choose.

WORKOUT

Performance 10 Min AMRAP 5 Pull ups 5 Box Jumps 30/24 5 Sit Ups 5 KB Swings 24/16kg Fitness 10 Min AMRAP 5 Body Rows 5 Box Jumps 24/20 5 Sit Ups 5 KB Russian Swings 24/16kg

STRENGTH

You Have to […]

Apr 23 – Bench Tuesday

By |April 23rd, 2019|

LIFT

Bench Press 5 x 5 – Weights by feel, work up to a heavy set of 5.

WORKOUT

Performance 5 Rounds For Reps 30 Sec Burpees 30 Sec REST 30 Sec Box Jumps 24/20” 30 Sec REST 30 Sec Push Press 50/35kg 30 Sec REST Fitness 5 Rounds For Reps 30 Sec Burpees 30 Sec REST 30 Sec Box Jumps 24/20” 30 […]

Apr 22 – 9am Class ONLY.

By |April 22nd, 2019|

9am Class and Open Gym 10am – Noon

WORKOUT

Performance For max reps at each station: Tabata pull-ups (Rx+ CTB Pull Ups) Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses 20/15kg Rest 1 minute Tabata Good Mornings 20/15kg Rest 1 minute Tabata jumping back squats 20/15kg Fitness For max reps at each station: Tabata Body Rows Rest 1 […]

Apr 21 – Sunday Strength Session

By |April 21st, 2019|

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

I Think We’re All On the Struggle Bus

” […]

Apr 20 – Open Gym 10am – Noon

By |April 20th, 2019|

Sunday Strength Session on Saturday 🙂

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.

EASTER HOURS […]

Apr 19th – 9am Class Only

By |April 19th, 2019|

9am Class Only then Open Gym 10am to Noon.

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.

NUTRITION

EASTER HOURS & ANZAC DAY

FRI 19 APR

9am Class […]

Apr 18 – Snatch Doubles

By |April 18th, 2019|

LIFT

Snatch 2 x 8 – Weights by feel, work up to a heavy double.

WORKOUT

Performance 10 Min AMRAP 21 Sit Ups 14 1 Arm DB Push Jerk 20/15kg Fitness 10 Min AMRAP 21 Sit Ups 14 1 Arm DB Push Jerk 15/10kg

EASTER HOURS AND ANZAC DAY

Friday 19th 9am Class, 10am – Noon, Open Gym

Saturday 20th 10am – Noon, Open Gym

Sunday 21st […]

April 17 – EMOM Wednesday

By |April 17th, 2019|

WORKOUT

Performance 24 Min EMOM Min 1: 30 Second Handstand Hold Min 2: 15 Sit Ups Min 3: 15 Goblet Squats 24/16kgFitness 24 Min EMOM Min 1: 30 Second Plank Hold Min 2: 10 Sit Ups Min 3: 10 Goblet Squats 20/12kg

EASTER HOURS AND ANZAC DAY

Friday 19th 9am Class, 10am – Noon, Open Gym

Saturday 20th 10am – Noon, Open Gym

Sunday 21st […]

April 16 – Sumo Tuesday

By |April 16th, 2019|

LIFT

Sumo Deadlift 3 x 5 – Weights by feel, work up to a heavy triple.

WORKOUT

Performance Every Minute for 3 Minutes 10 Thrusters 40/30kg Max Burpees in the remaining time REST 1 Minute – Repeat 3 times Fitness Every Minute for 3 Minutes 10 Thrusters 20/15kg Max Burpees in the remaining time REST 1 Minute – Repeat 3 times […]

Apr 15 – GOT Final Season

By |April 15th, 2019|

LIFT

Push Press 5 x 5 – Weights by feel, work up to a heavy set of 5.

WORKOUT

Performance 8 Min AMRAP 8 ManMakers AHAP 8 Weighted Sit Ups with MM weight. Fitness 8 Min AMRAP 8 ManMakers AHAP 8 Sit Ups ManMaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, […]