Dec 7th – Free Intro Workout

By |December 7th, 2019|

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 – […]

Dec 6th – Front Squat triples

By |December 6th, 2019|

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

Dec 5 – A new dawn :-)

By |December 5th, 2019|

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

Dec 3rd – Find a friendly KB

By |December 3rd, 2019|

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

Dec 2nd – Bench Monday

By |December 2nd, 2019|

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 […]

Nov 30th – Partner Chipper

By |November 30th, 2019|

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 […]

Nov 29th – Snatch or OHS?

By |November 29th, 2019|

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

Nov 28 – Sumo Deadlift Singles

By |November 28th, 2019|

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 🙂

Nov 27th – AMRAP Wednesday

By |November 27th, 2019|

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

Nov 26 – Thruster Triples

By |November 26th, 2019|

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, […]