WORKOUT
“Roll the Dice #3”
In teams of 2, 20 Minute AMRAP:
As a team Run 200 meters.
When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice:
1= Burpees
2= Push ups
3= Weighted Lunges 15/10kg
4= Goblet Squat 24/16kg
5= Box Jumps 24/20″
6= Push Balls 20/14 lbs to 9′
FREE CROSSFIT CLASS – […]
LIFT
Front Squat 3 x 5 – Use 80-85% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.
WORKOUT
Performance10 min AMRAP40 Double Unders8 Cleans 60/40kg
Fitness80 Single Skips8 Power Cleans 50/35kg
LIFTS
Pendlay Row 5 x 5 – By feel, work up to a heavy set of 5.
THEN
Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.
WORKOUT
Performance
10 min AMRAP
40 Double Unders
8 Cleans 60/40kg
Fitness
80 Single Skips
8 Power Cleans 50/35kg
THROWBACK THURSDAY – MaD
LIFT
Deadlift 5 x 5 – Use 70-75% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.
WORKOUT
Performance12 min AMRAP21 KB swing 24/16kg15 Goblet squats 24/16kg9 KB box step ups 24/16kg
Fitness21 KB Russian Swings 24/16kg15 Squats9 box step ups
BASICS
LIFT
Bench Press 5 x 5 – Use 70-75% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.
WORKOUT
Performance 10 Min AMRAP
15 Sit Ups
5 Ring Dips
5 DB Push Press 20/15kg
Fitness 10 Min AMRAP
15 Sit Ups
5 Dip Variations
5 DB Push Press 15/10kg
BENCHMARK TRAINING
Games – “15.1”
9-minute AMRAP:15 toes-to-bars10 deadlifts5 snatches (M 52.5kg / F 35kg.)
Workout 15.1a
1-rep-max clean […]
WORKOUT
In teams of 2 accumulate in Chipper style100 Calories on the rower150 WallBalls 20/14# to 10/9′ (Performance 14/10#to 9′ (Fitness)2000m Run1000kg Ground to Overhead.
Break up the work however you like but each movement must be complete before you move on to the next.
STRENGTH
You Shouldn’t Train Like The Pros To Build Muscle
“Most men come to the gym with the goal […]
LIFTS
Snatch 3 x 5 – Use 50-60-65-70-75% of your 1 Rep Max or build to a heavy triple.
OR
Over Head Squat 3 x 5 – Use 50-60-65-70-75% of your 1 Rep Max or build to a heavy triple.
WORKOUT
10 Minute EMOM
PerformanceODD 2 Rope ClimbsEVEN 25 KB Swings 24/16kg
FitnessODD 6 Rope LowersEVEN 25 Russian KB Swings 24/16kg
BASICS
LIFT
Sumo Deadlift 1 x 5 – Use 90%+ of your 1 Rep Max, or build to a heavy single.
WORKOUT
3 Rounds For TimePerformance10 Cleans 60/40kg400m Run
Fitness10 Power Cleans 40/30kg400m Run
THROWBACK THURSDAY
Ash and Lucy hanging out in 2016. Both on the rehab train in 2020 🙂
WORKOUT
Performance20min AMRAP7 Front Squats 70/50kg10 Steps DB OH Lunge RT Arm 20/12.5kg7 Burpees10 Steps DB OH Lunge LT Arm 20/12.5kg
Fitness20min AMRAP7 Front Squats 50/35kg10 Steps DB OH Lunge RT Arm 15/10kg7 Burpees10 Steps DB OH Lunge LT Arm 15/10kg
MaD MEMBER BENEFITS
LIFT
Thrusters 3 x 5 – Use 80-85% of your 1 Rep Max for 5 sets across, or pick a challenging weight for the sets across.
WORKOUT
15 Min EMOM
PerformanceMin 1 20 WallBalls 20/14# to 10/9’Min 2 15/12 Cal RowMin 3 Ground to Overhead 40/30kg
FitnessMin 1 15 WallBalls 14/10# to 9’Min 2 12/10 Cal RowMin 3 Ground to Overhead 30/20kg
NUTRITION
Gluten and Thyroiditis, […]
