Workouts

Oct 17th – Deadlift Day

By |October 17th, 2019|

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

By |October 16th, 2019|

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

By |October 15th, 2019|

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

By |October 14th, 2019|

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 :-)

By |October 11th, 2019|

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

By |October 9th, 2019|

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

By |October 8th, 2019|

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

By |October 7th, 2019|

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

By |October 5th, 2019|

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

By |October 4th, 2019|

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 […]