Oct 17th – Deadlift Day
LIFT
Deadlift 3 x 5 – By feel, build to a heavy set of 3 for the day.
WORKOUT
For Time:
50 Strict press 20/15/7kgThen 600m Run
THROWBACK THURSDAY
Ash and her Kettlebell last October, a bit different now 🙂
Oct 16 – Humpday is Bench day
LIFT
Bench Press 5 x 5 – By feel build to a heavy set of 5 for the day.
WORKOUT
4 Min AMRAP8 Power Cleans Performance: 50/35kg Fitness:30/20kg8 Box Jump overs Performance: 24/20″ Fitness: Step Overs Ok
Immediately into:
4 Min AMRAP8 Front Squats Performance: 50/35kg Fitness: 30/20kg8 Box jumps Performance: 24/20″ Fitness: Step Ups Ok
MaD MEMBER BENEFITS
Oct 15th – Twenties Tuesday
LIFT
Front Squat 3 x 5 – By feel build to a heavy set of 3 for the day.
WORKOUT
12 Min Chipper20 Wall Balls 9/6/4kg to 10/9/9’20 TTB / Knee Raises20 DUs / 40 Singles20 TTB / Knee Raises20 Sit Ups20 TTB / Knee Raises20 Push ups / Negative20TTB / Knee Raises20 HSPU / HR Push Ups20 TTB / Knee raises […]
Oct 14th – By 5 Thrusters and 8 Min EMOM
LIFT
Thruster 5 x 5 – By feel, build to a heavy set of 5 for the day.
WORKOUT
8 Min EMOM 6 Snatch Performance: 30/20kg Fitness: 20/15kg 6 Bar Facing Burpee
ALTERNATE WORKOUT IF YOU DID 20.1
Performance8 Min EMOMODD 8 Deadlifts 100/70kgEVEN 16 WBS 20/14# to 10/9’
Fitness8 Min EMOMODD 8 Deadlifts 70/50kgEVEN 12 WBS 14/10# to 9′
BENCHMARK TRAINING
Girl – “Eva”
5 Rounds for […]
Oct 11 – Jerk Day :-)
LIFT
Push Jerk 5 x 5 – By feel, build to a heavy set of 5 for the day.
WORKOUT
3 Rounds For Time Performance 100m Farmers Carry 24/16kg KB 25 KB Swings 24/16kg Fitness 100m Farmer carry 20/15kg DB 25 Russian KB Swings 24/16kg
BODYCARE
Oct 9 – Hang Power Clean Doubles
LIFT
Hang Power Clean 2 x 8 – By feel, work up to a heavy double for the day.
WORKOUT
12 Min Alternating EMOM Performance 15 DB Cleans 20/15kg 20 DB Sit Ups Fitness 15 DB HPC 15/10kg 20 sit ups
STRENGTH
Diversify Your Training Portfolio
Relative strength, according to the American Council on Exercise, is the “amount of force generated per unit of body weight. […]
Oct 8 – Press and 9-6-3
LIFT
Press 3 x 5 – By feel, build to a heavy set of 3 for the day.
WORKOUT
10 Min AMRAP Performance 9 Hang Power Clean 60/40kg 6 Hand Stand Push Up 3 Bar Muscle Up Fitness 9 HPC 40/30kg 6 Dive Bomber Push Ups 3 Pull Ups / Jumping / Banded
BASICS
Oct 7 – Pull and Run
LIFT
Back Squat 5 x 5 – By feel, build to a heavy set of 5 for the day.
WORKOUT
8 Min AMRAP Performance 10 Chest to Bar Pull Ups 200m run Fitness 10 Pull Ups / Jumping / Banded / Body Rows 200m run
BENCHMARK TRAINING
Games – “14.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 43/29kg
10 chest-to-bar […]
Oct 5th – Free Intro Workout
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, […]
Oct 4 – Push Press Triples
LIFT
Push Press 3 x 5 – By feel, work up to a heavy triple for the day.
WORKOUT
12mim AMRAP Performance 15 Toes To Bar 30 DU’s 10 DB Thruster 20/15kg Fitness 15 Hanging Knee Raises 60 Singes Skips 10 DB Thruster 15/10kg
NUTRITION
Preventing post-natal nutrient depletion
“Many women struggle with the after effects of childbirth and the overwhelm of having a little human who relies […]