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Oct 5 – Triples and 6 for 12

By |October 5th, 2018|

LIFT
Push Press 3 x 5 – Build to a heavy set of 3. Look to establish a new 3 rep Max.
WORKOUT
Performance
12 Min AMRAP
6 Manmakers AHAP
6 Burpee Box Jumps 24/20”

Fitness
12 Min AMRAP
6 Manmakers AHAP
6 Burpees

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to […]

Sep 24 – Barbell Complex

By |September 24th, 2018|

WORKOUT
Performance
8 RFT
6 Deadlift 60/40kg
6 Pendlay Row
6 Hang Power Clean
6 Thruster
6 Push Ups – hands on BB

Fitness
8 RFT
6 Deadlift 40/30kg
6 Pendlay Row
6 Hang Power Clean
6 Thruster
6 HR Push Ups
BENCHMARK TRAINING
Games

“16.1”

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 43kg
Women lunge 29kg

Hero

“Moon”

7 ROUNDS FOR TIME
10 hang split snatch 17.5/12.5kg rt […]

Sep 19 – Tempo Deads and 10’s for 10 :-)

By |September 19th, 2018|

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
Complete as many rounds as possible in 10 minutes of:
10 Push Press or Jerk 50/30kg
10 KB Swings 24/16kg
10 […]

Jan 29 – Press Triples and the runs don’t count

By |January 29th, 2018|

LIFT
Press 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.
WORKOUT
Performance
4 Min AMRAP
Run 400m
Max Box Jumps 24/20”
REST 1 Min
4 Min AMRAP
Run 400m
Max Burpees
REST 1 Min
4 Min AMRAP
Run 400m
Max CTB Pull Ups

Fitness
4 Min AMRAP
Run 400m
Max Box Jumps 24/20” can step up
REST 1 Min
4 Min […]

Nov 25 – Double AMRAP and last NZFL match for 2017

By |November 25th, 2017|

WORKOUT
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs 24″/20″
7 Thrusters 50/35/25kg
7 Chest-to-Bar Pull-Ups/Pull Ups/JPU

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs 24″/20″
9 Push Press […]

Nov 10 – Thruster doubles and then Thrusters for 10

By |November 10th, 2017|

LIFT
Thruster 2 x 8 – work up to a heavy double
WORKOUT
Performance
12 Minute AMRAP
10 Pull Ups
10 Thrusters 30/20kg

Fitness
12 Minute AMRAP
10 Body Rows
10 Thrusters 20/15kg
NUTRITION
Trouble shifting body fat? Two solutions (which are free! And simple).
Lots of good things happen when you eat well (and by well, I mean forgoing the advice of the dietary guidelines and following a less processed, more whole food […]

Oct 22 – Sunday Strength Session

By |October 22nd, 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.
MONDAY IS LABOUR DAY
9am Class and 10am Open […]

Oct 12 – Deadlift triples and an EMOM

By |October 12th, 2017|

LIFT
Deadlift 3 x 5 – Build up to a heavy triple. Look to establish a new 3 Rep Max.
WORKOUT
Performance
12 Min EMOM
10 KB Swings 24/16kg
7 Goblet Squats
5 Box Jumps 24/20″

Fitness
12 Min EMOM
10 Russian KB Swings 24/16kg
5 Goblet Squats
3 Box Jumps 24/20″ Step Ups Ok
FREE INTRO WORKOUT at 6:30PM
Our Free Intro Group Class is designed to suit any level of fitness  and […]

Oct 7 – Partner Workout and ROMWOD at 10am

By |October 7th, 2017|

WORKOUT
Partner Workout

Run 200m then 10 Reps each of : Pull Ups, Push Ups, Squats, Sit Ups, Burpees

Run 200m then 9 Reps

Run 200m……down to

1 Rep then Run 200m

Both partners run. Otherwise 1 working at a time, partition the reps as you like.
SKILL SESSION @10AM – ROMWOD
ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides […]

Jul 24 – Double EMOM and AED Fundraiser at 7pm

By |July 24th, 2017|

WORKOUT
Performance
10 Min EMOM
Odd: 20 Front Squats 42.5/30kg*
Even: REST

5 Min REST

10 Min EMOM
Odd: 20 Push Press 42.5/30kg*
Even: REST

Fitness
10 Min EMOM
Odd: 15 Front Squats 35/25kg*
Even: REST

5 Min REST

10 Min EMOM
Odd: 15 Push Press 35/25kg*
Even: REST

*Scale to a weight you can do unbroken and fast, the front squats will get a bit challenging.

 
AED (Defibrillator) Community Fundraiser – Mon Jul 24th at 7pm
We are […]