Workouts

Apr 24 – Press triples and an EMOM

By |April 24th, 2018|

LIFT
Shoulder Press 3 x 5 – Working up to a heavy triple or new 3 rep max.
WORKOUT
Performance
Every Minute for 3 Minutes
10 Thrusters 40/30kg
Max Man on Fire Burpees in the remaining time
REST 1 Minute – Repeat 3 times

Fitness
Every Minute for 3 Minutes
10 Thrusters 20/15kg
Max Burpees in the remaining time
REST 1 Minute – Repeat 3 times

Score is total Burpees over the 3 […]

Apr 23 – Manly Monday

By |April 23rd, 2018|

LIFT
Front Squat 5 x 5 – Working up to a heavy set of 5 or a new 5 rep max.
WORKOUT
Performance
8 Min AMRAP
8 ManMakers AHAP
8 Weighted Sit Ups with MM weight.

Fitness
8 Min AMRAP
8 ManMakers AHAP
8 Sit Ups

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, […]

Apr 21 – Free Intro Workout at 9am

By |April 21st, 2018|

WORKOUT
Bodyweight “Fight Gone Bad”

3 Rounds of working 1 minute for reps for each of the following movements:

Rowing (for Calories)
Situps
Box Jumps
Pushups
Body Rows
Rest 1 Minute

Team members will start on different stations, but all will rest at the same time. Count your total reps as a team.
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is […]

Apr 20 – Just a few more lunges :-)

By |April 20th, 2018|

WORKOUT
Performance
20min AMRAP
7 Front Squats 70/50kg
10 Steps DB OH Lunge RT Arm 20/12.5kg
7 Burpees
10 Steps DB OH Lunge LT Arm 20/12.5kg

Fitness
20min AMRAP
7 Front Squats 50/35kg
10 Steps DB OH Lunge RT Arm 15/10kg
7 Burpees
10 Steps DB OH Lunge LT Arm 15/10kg
Free Intro Workout – Saturday at 9am

Our Free Intro Group Class is designed to suit any level of fitness  and is interested […]

Apr 19 – An EMOM on Thursday

By |April 19th, 2018|

WORKOUT
Performance
24 Min EMOM
Min 1: 30 Second Handstand Hold
Min 2: 15 Sit Ups
Min 3: 15 Goblet Squats 24/16kg

24 Min EMOM
Min 1: 30 Second Plank Hold
Min 2: 10 Sit Ups
Min 3: 10 Goblet Squats 20/12kg

If you can’t maintain the 30 sec HS holds then drop into plank for the remaining time up to 30 seconds.
Free Intro Workout – Saturday at 9am

Our Free […]

Apr 18 – Girl Wednesday – Cindy

By |April 18th, 2018|

WORKOUT
“Cindy”

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
Free Intro Workout – Saturday at 9am

Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in […]

Apr 17 – Barbell Complex for load :-)

By |April 17th, 2018|

WORKOUT
5 Rounds For Load
6 Reps of each of the following:
Deadlift
Pendlay Rows
Hang Power Clean
Front Squat
Push Press

Break this up however you need to 🙂
Free Intro Workout – Saturday at 9am

Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with […]

Apr 16 – Tabata Monday

By |April 16th, 2018|

WORKOUT
Performance
For max reps at each station:
Tabata pull-ups (Rx+ CTB Pull Ups)
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses 20/15kg
Rest 1 minute
Tabata Good Mornings 20/15kg
Rest 1 minute
Tabata jumping back squats 20/15kg

Fitness
For max reps at each station:
Tabata Body Rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses 15/7kg
Rest 1 minute
Tabata Good Mornings 15/7kg
Rest 1 minute
Tabata jumping back squats 15/7kg

 
BENCHMARK TRAINING
Games

“13.4”

Proceed through […]

Apr 14 – Team Gone BaD & Oly Workshop at 10am

By |April 14th, 2018|

WORKOUT
“Team Gone BaD”

Single round, 5 minutes at each station for max reps
3- person teams.
Row (cals)
Push press 35/25/15kg
Box jumps
Sumo deadlift high pull 35/25/16kg
Wall ball
———-
Players can rotate as needed during exercises.
Beginner Olympic Weightlifting Workshop at 10am
BEGINNER: Saturday Apr 14th, 10am – 12pm

An introduction to the sport of Olympic Weightlifting. Covering the basics of the Snatch and Clean and Jerk. Designed for those […]

Apr 13 – No Bad Medicine but an angry Bear instead

By |April 13th, 2018|

WORKOUT
“The Bear”

5 Rounds for max load

7 sets of the sequence
Power Clean
Front Squat
Push Press
Back Squat
Push Press

No resting the bar on the ground.

Break up or combine movements any way as long as all movements are complete range of motion.
BODYCARE