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 […]
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 […]
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 […]
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
” […]
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 […]
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 […]
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 […]
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 […]
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 […]
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, […]
