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 […]
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, […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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
