Workouts

Aug 19 – Partner workout and Next Level Training at 10am

By |August 19th, 2017|

WORKOUT
In Teams of Two:

4 Rounds
600 Meter Run (Round the block)
50 Wall Ball Shots (20/14#) 10/9 ft.
6 Alternating Rope Climbs/ 12 Alternating Rope Lowers
30 Alternating Box Jumps 20 inches

This workout begins with one team member completing an 600 meter run while the second team member completes 50 Wall Ball shots. When the 600m Run and Wall Ball Shots are completed, both […]

Aug 18 – Clean Complex and some other fun stuff

By |August 18th, 2017|

LIFTS
Clean Complex for load:
Clean From Floor – Hang Clean – Jerk

Record heaviest 5 sets.

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
9 Minute AMRAP
18 OH Lunges 15/10kg
12 Thrusters 35/20kg
6 Ring Dips

Fitness
9 Minute AMRAP
18 OH Lunges 10/5kg
12 Thrusters 20/15kg
6 Dips Dip Station Rx
NUTRITION
Time restricted […]

Aug 17 – Free Intro Workout at 6:30pm and some Pause Push Press

By |August 17th, 2017|

LIFT
Pause Push Press 4 x 4 – Hold for a 1 count at the bottom of your dip.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.
WORKOUT
Performance
15 Minute AMRAP
8 KB Swings 24/16kg
8 WallBalls 20/14# to 10′
8 Knees To Elbow

Fitness
15 Minute AMRAP
8 KB Russian Swings 24/16kg
8 WallBalls 20/14# to 9′
8 Sit […]

Aug 16 – Time for some 4 x 4 action

By |August 16th, 2017|

LIFT
Pause Front Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.
WORKOUT
Performance
10 Minute AMRAP
3 Deadlifts 120/80kg
5 Burpees
7 Sit ups

Fitness
10 Minute AMRAP
3 Deadlifts 80/60kg
5 Burpees
7 Sit ups
EVENTS
Free Intro Workout
Our Free Intro Group Class is designed to […]

Aug 15 – Mary

By |August 15th, 2017|

WORKOUT
“Mary”

20 Minute AMRAP (As many rounds as possible in 20 min)

Performance
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Fitness
5 Dive Bomber Push Ups
10 Squats
15 Body Rows
BASICS

Aug 14 – Press for 6!

By |August 14th, 2017|

LIFT
Press 6 x 4 – Use 65-75% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.
WORKOUT
Performance
12 Min AMRAP
10 DB Goblet Squat 20/15kg
10 1 Arm DB Push Press (5 Per Side)
100m Waiters Walk

Fitness
12 Min AMRAP
10 DB Goblet Squat 15/10kg
10 1 Arm DB Push Press (5 Per Side)
100m Suitcase Carry
BENCHMARK TRAINING
Girl

“Mary”

Complete as many […]

Aug 12 – Team Chipper

By |August 12th, 2017|

WORKOUT – TEAM CHIPPER
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Strict Pull-Ups (or Assisted Pull-Ups)
100 Kettlebell Swings
100 Burpee Box Jump-Overs
100 Kettlebell Swings
50 Strict Pull-Ups (or Assisted Pull-Ups)
Row 2000 Meters
10AM SKILL SESSION – CLEAN & JERK
Focus on your clean and jerk at today’s skill session.

STRENGTH
Strength training: Get stronger, […]

Aug 11 – Tempo Deadlifts are back

By |August 11th, 2017|

LIFT
Tempo Deadlift 6 x 4 – Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.

Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.
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
BASICS

 

Aug 10 – Three times as good :-)

By |August 10th, 2017|

WORKOUT – Six of Diamonds x 3
Inspired by the Hopper Deck 6 of Diamonds

Performance
3 Rounds For Time
50 WallBalls 20/14# to 10/9′
40 Double Unders
30 KBS 24/16kg
20 Steps Lunging Waiters Walk 24/16kg
10 Box Jumps 30/24″

Fitness
3 RFT
50 WallBalls 14/10# to 9′
40 Double Unders/80 Singles
30 KBS Russian 24/16kg
20 Steps Lunging Waiters Walk 15/10kg DB
10 Box Jumps 24/20″
Free Intro Workout @ 6:30PM

Our Free Intro Group […]

Aug 9 – Pause Over Head Squat or Snatch

By |August 9th, 2017|

LIFTS
Pause Over Head Squats 5 x 5 – 3 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.

OR

3-Position Snatch ( power position, knee, floor ) – 70% x 5 sets
WORKOUT – 7’s for 10
Performance
10 Min AMRAP
7 KB Swings 24/16kg
7 Burpee Box […]