Workouts

Dec 13 – Clean & Jerk Complex

By |December 13th, 2018|

LIFT
C&J Complex 3 Position Clean + Jerk (Floor, Knee, Mid Thigh + 1 Jerk)
Work to a heavy set. If you have a 1 Rep Max use 50-60-65-70-75%. If new work from the Hang for all 3 cleans and then finish with a push jerk.
WORKOUT
Performance
Buy In:
30 OH Lunges- 15/10kg
Then:
3 RFT
10 DL- 70/50kg
10 Lateral Bar Burpees

Fitness
Buy In:
30 OH Lunges- 10/5kg
Then:
3 RFT
10 DL- […]

Dec 12 – Push Press, Back Squat and “Annie”

By |December 12th, 2018|

LIFTS
Push Press 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.

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
“Annie”

50-40-30-20-10
Double Unders
Sit Ups

Fitness

“Annies Twin”

100-80-60-40-20 Singles
50-40-30-20-10 Sit Ups
EVENTS

Best part of […]

Dec 10 – Max Rep Monday

By |December 10th, 2018|

LIFT
Front Squat 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.
WORKOUT
Performance
4 min Running Clock For Reps
Run 400/ Row 500
Max Pull Ups
Rest 1min
Run 400/ Row 500
Max DB Thrusters AHAP
Rest 1min
Run 400/ Row 500
Max Burpee

Fitness
4 min […]

Dec 8 – Free Intro Workout

By |December 8th, 2018|

WORKOUT
In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will run 200m, Partner A […]

Dec 7 – “Diane”

By |December 7th, 2018|

LIFT
Pendlay Row 5 x 5 – Build to a heavy set of 5
WORKOUT
“Diane”

Performance
21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Fitness
21-15-9
Deadlift 70/50kg
HR Push Ups (These could be scaled up to Dive Bomber, Scaled HSPU or Box HSPU)
BASICS

Dec 6 – EMOM Thursday after you Deadlift

By |December 6th, 2018|

LIFT
Deadlift 5 x 5 – Use 70-75% of your 1 Rep Max for all 5 work sets. If new look to set a 5 Rep Max.
WORKOUT
Performance
DB EMOM for 12Min
3 Hang Power Clean 20/15kg
3 Front Squat
3 Push Press
Fitness
3 HPC 15/10kg
3 FS
3 PP

If you have done this as prescribed before, add an extra rep to […]

Dec 5 – Bench Day :-) and “Helen”

By |December 5th, 2018|

LIFT
Bench Press 5 x 5 – Use 70-75% of your 1 Rep Max for all 5 work sets. If new look to set a 5 Rep Max.
WORKOUT
“Helen”

Performance
3 RFT:
400 meter run
21 Kettlebell Swings 24/16kg
12 Pull-ups

Fitness
3 RFT:
400m Run
21 Russian KB Swings 24/16kg
12 Body Rows
MaD MEMBER BENEFITS

Dec 4 – Snatch or Squat

By |December 4th, 2018|

LIFT
Snatch 3 x 5 – 50-60-65-70-75% of you 1 Rep Max or work up to a heavy triple.

OR

Over Head Squat 3 x 5 – 50-60-65-70-75% of you 1 Rep Max or work up to a heavy triple.
WORKOUT
Performance
10 Min AMRAP
10 Cal Row – or Bike
10 KB Swings 24/16kg
10 Sit Ups
10 KB Swings
10 Burpees
10 KB Swings

Fitness
[…]

Dec 3 – Cindy

By |December 3rd, 2018|

WORKOUT – “Cindy”
Boards  have been cleaned off, time to fill them up again.

Performance

As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Fitness

As many rounds as possible in 20 min:
5 Body Rows
10 Push-ups/5 Negatives
15 Squats
BENCHMARK TRAINING
Games

“17.1”

For time:
10 dumbbell snatches 22.5/15kg
15 burpee box jump-overs 24/20″
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell […]

Dec 1 – Total Day your choice of which one

By |December 1st, 2018|

REMINDER
We are closed on tomorrow to support the Olympic Weightlifting New Zealand Masters National Championship, being held at Upper Hutt Weightlifting Club. Lifting starts today with the final session starting at 5:15pm so head on out and support the lifters.
CLEANING OFF THE BOARDS
December is the time to get on the Leader Board. We are cleaning them off this weekend and […]