Named Workouts

Aug 3rd – Games time

By |August 3rd, 2019|

WORKOUT

Event 3 Regionals Partner Workout

In pairs complete the following, one working at a time. 4 x 400m (1 mile run) 50 OHS 50/35kg 100 Sit Ups 150 Double Unders 50 Power Cleans 50/35kg 100 Box Jump Overs 24/20″ (over length of box)

MaD Member Benefits

Jul 31- “The Chief”

By |July 31st, 2019|

WORKOUT

Performance “The Chief” Max rounds in 3 minutes of: 3 x 60/43 kg Power Clean 6 x Push Ups 9 x Squat Rest 1 minute – 5 Cycles Only complete rounds count. Fitness Max rounds in 3 minutes of: 3 x 40/30 kg Power Clean 6 x Push Ups 9 x Squat Rest 1 minute – 5 Cycles Only complete […]

Jul 24th – Girl Wednesday

By |July 24th, 2019|

LIFT

Front Squat 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.

WORKOUT

Elizabeth 21-15-9 Power Clean 61/43kg Ring Dips Fitness 21-15-9 Cleans 40/30kg Dips, dip stations, banded, etc

MaD Member Benefits

20 Jul – Busy Saturday

By |July 20th, 2019|

WORKOUT

Girl Mash up 50 double unders 50 sit ups 21 thruster 42.5/30kg 21 pull ups 400m run 40 double unders 40 sit up 15 thrusters 15 pull ups 400m run 20 double unders 20 sit ups 6 thrusters 6 pull ups 400m run With a partner break up the reps however you like, run together.

GYMNASTICS SEMINAR

No Open Gym this week […]

July 10th – “DT”

By |July 10th, 2019|

WORKOUT

“DT”

Performance 5 rounds for Time 12 deadlift 70/50 9 HPC 70/50 6 Push jerk 70/50 Fitness 12 deadlift 40/30 9 HPC 40/30 6 Push Jerk 40/30 Allow time to warm up these movements and build up to the starting weights.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF […]

6 Jul – 31 Hero’s

By |July 6th, 2019|

Performance31 Heros (31min AMRAP partner WoD)8 Thrusters 70/50kg6 Rope climbs11 box jumps 30/24″Partner alternates 400m sandbag 20/10kg run.

Fitness

8 Thrusters 40/25kg12 Rope lowers11 box jumps 24/20″Partner alternates 400m run.

3.2.1 go P1 starts the thrusters, P2 heads off running, swap when P2 returns from run, P2 starts wherever P1 is up to.Score is rounds of work done. Do not count the run.

On […]

Jul 4th – Chelsea

By |July 4th, 2019|

WORKOUT

Each min on the min for 30 min Performance 5 Pull-ups 10 Push-ups 15 Squats Fitness 5 Body Rows 10 Push Ups/5 Negatives 10 Squats

THROWBACK THURSDAY

Tracey still has hops 5 years on, her she is in 2014 🙂

Jun 29 – Chipper

By |June 29th, 2019|

WORKOUT

TEAM workout, 2 Rounds for time: One person working at a time 40 Box Jumps 30/24″(F 24/20”) 30 Deadlifts 110/80kg (F 75/50kg) 40 T2B (F Hanging Leg Raise) 30 DB Push Press 20/15kg (F 15/10kg) 40 Situps (Weighted for Performance 9/6kg Wallball) 30 Row for Calories 40 Alternating Pistols (F Squats) 30 Burpee Box Jumps 30/24″ (F 24/20”) Rules: […]

Jun 28th – Burpee Chief

By |June 28th, 2019|

WORKOUT

5 Cycles of: Max Reps in 3 minutes 3 Burpee 6 Squats 9 KBS 24/16kg. 1 Minute Rest Similar to “The Chief” but start each cycle where you finish the last. Every rep counts.

BODYCARE

Not to late to book a session with Steph. Note price change to $65/60 Mins.

Jun 24th – “Jonesworthy”

By |June 24th, 2019|

WORKOUT

“Jonesworthy” Performance 6 RFT (use reps given for each round) Squat 80-64-50-32-16-8 KB Swing 40-32-25-16-8-4 (24/16kg) Pull Ups 20-16-12-8-4-2 Fitness 6 RFT (use reps given for each round) Squat 80-64-50-32-16-8 KB Swing Russian 40-32-25-16-8-4 (1.5/1pood) Body Rows 20-16-12-8-4-2

BENCHMARK TRAINING

Girl

“Helen”

3 RFT:400 meter run21 Kettlebell Swings 24/16kg12 Pull-up

Hero

“Loredo”

6 Rounds For Time:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo […]