Jun 22 – Girl Friday and some Press

By |June 22nd, 2018|

LIFT
Press 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.
WORKOUT
“Christine”
3 Rounds For Time of: Row 500m/Run 400m/Bike 1k (Rx is Row)
12 Deadlifts @ Body Weight
21 Box Jumps 20″
BASICS

Jun 21 – Front Squats and another 8 Min AMRAP

By |June 21st, 2018|

LIFT
Front Squat 5 x 5 – 65-75-80-80-80% of your 1 Rep Max, or build to a challenging weight for your last 3 sets of 5.
WORKOUT
Performance
8 Min AMRAP
5 per side KB Snatch 24/16kg
5 per side Single Arm KB Front Squat
50m each side Single Arm KB Front Rack Carry

Fitness
8 Min AMRAP
5 per side DB Snatch 15/10kg
5 per side Single Arm DB Front […]

Jun 20 – Deadlift Doubles and another 1 x 20 day

By |June 20th, 2018|

LIFTS
Deadlift 2 x 6 – Use 80-85-90-90-90-90% of your 1 Rep Max , or work up to a heavy double.

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
8 Min AMRAP
5 Box Jumps 30/24
10 Push Ups
15 Sit Ups

Fitness
8 Min AMRAP
5 Box Jumps 24/20 Step […]

Jun 19 – C&J Complex

By |June 19th, 2018|

WORKOUT
Barbell Complex
Performance and Fitness
6 Rounds For Load
3 Clean Deadlifts
3 Hang Clean
3 Cleans
3 Front Squats
3 Push Press
3 Push or Split Jerk

Increase load each round. Rest as needed.
NUTRITION
Coffee: your friend or foe?
Coffee. It’s like the world’s favourite elixir. Mine included. For an athlete, there are many studies supporting its use as an ergogenic aid for athletes – helping reduce rates of perceived pain and […]

Jun 18 – Start the week with Bench :-)

By |June 18th, 2018|

LIFT
Bench Press 3 x 5 – Use 70-80-85-85-85% of your 1 Rep Max, or work to a heavy triple for 3 sets across.
WORKOUT
Performance
12-9-6-3-6-9-12 Reps of
KBS 24/16kg
TTB
Push Press 60/40kg

Fitness
12-9-6-3-6-9-12 Reps of
Russian KBS 24/16kg
Hanging Knee Raise (2015 Open Standard)
Push Press 50/30kg
BENCHMARK TRAINING
Girl

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

Hero

“Blake”

4 Rounds For Time:
30m Walking lunge with […]

Jun 16 – Free Intro at 9am

By |June 16th, 2018|

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, Partner A will perform 15 Box Jumps, […]

Jun 15 – Return of the 1 x 20 :-)

By |June 15th, 2018|

LIFTS
Sumo Deadlift 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max, or work to a heavy double.

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
EMOM 10
ODD 3 Man makers AHAP
EVEN Row 200m

Fitness
EMOM 10
ODD 3 Man makers AHAP
EVEN Row 150m

Manmaker: Start with DB’s […]

Jun 14 – Snatch or OHS?

By |June 14th, 2018|

LIFT
Snatch 5 x 5 – 65-75-80-80-80% of your 1 Rep Max.

OR

Over Head Squat 5 x 5 – 65-75-80-80-80% of your 1 Rep Max.

If new work up to a heavy set of 5 in your chosen lift.
WORKOUT
Performance
8 Min AMRAP
9 Box Jumps 30/24”
6 Hand Release Push Ups
3 Front Squat 50/35kg

Fitness
8 Min AMRAP
9 Box Jumps 24/20”
6 Push Ups
3 FS 35/25kg
THROWBACK THURSDAY

Jun 13 – KB Complex

By |June 13th, 2018|

WORKOUT
Performance
25 Minute AMRAP
5 KB Deadlifts 24/16kg
5 KB Swings
5 KB Cleans
5 KB Push Press or Push Jerk
20m Suitcase Carry
Alternate arms for the Cleans, Push Press and Carry each round.

Fitness
25 Minute AMRAP
5 KB Deadlifts 24/16kg
5 KB Russian Swings
5 DB Hang Cleans 15/10kg
5 DB Push Press or Push Jerk 15/10kg
20m Suitcase Carry using KB
Alternate arms for the Cleans, Push Press and Carry each […]

Jun 12 – Push Press or Jerk?

By |June 12th, 2018|

LIFT
Push Press 3 x 5 – 70-80-85-85-85% of your 1 Rep max. If you are Oly focused then Jerk 3 x 5.
WORKOUT
Performance
15min AMRAP
20 OH Lunge steps 20/10kg
10 Pull Ups
20 Double Unders

Fitness
15min AMRAP
20 OH Lunge steps 10/5kg
10 Jumping Pull Ups
40 singles
BASICS