LIFT
Jerk 5 x 5 – Weights by feel, work up to a heavy set of 5. Push or split whichever you choose.
WORKOUT
Performance 10 Min AMRAP 5 Pull ups 5 Box Jumps 30/24 5 Sit Ups 5 KB Swings 24/16kg Fitness 10 Min AMRAP 5 Body Rows 5 Box Jumps 24/20 5 Sit Ups 5 KB Russian Swings 24/16kg
STRENGTH
You Have to […]
LIFT
Bench Press 5 x 5 – Weights by feel, work up to a heavy set of 5.
WORKOUT
Performance 5 Rounds For Reps 30 Sec Burpees 30 Sec REST 30 Sec Box Jumps 24/20” 30 Sec REST 30 Sec Push Press 50/35kg 30 Sec REST Fitness 5 Rounds For Reps 30 Sec Burpees 30 Sec REST 30 Sec Box Jumps 24/20” 30 […]
9am Class and Open Gym 10am – Noon
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 […]
9am Class Only then Open Gym 10am to Noon.
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.
NUTRITION
EASTER HOURS & ANZAC DAY
FRI 19 APR
9am Class […]
LIFT
Snatch 2 x 8 – Weights by feel, work up to a heavy double.
WORKOUT
Performance 10 Min AMRAP 21 Sit Ups 14 1 Arm DB Push Jerk 20/15kg Fitness 10 Min AMRAP 21 Sit Ups 14 1 Arm DB Push Jerk 15/10kg
EASTER HOURS AND ANZAC DAY
Friday 19th 9am Class, 10am – Noon, Open Gym
Saturday 20th 10am – Noon, Open Gym
Sunday 21st […]
WORKOUT
Performance 24 Min EMOM Min 1: 30 Second Handstand Hold Min 2: 15 Sit Ups Min 3: 15 Goblet Squats 24/16kgFitness 24 Min EMOM Min 1: 30 Second Plank Hold Min 2: 10 Sit Ups Min 3: 10 Goblet Squats 20/12kg
EASTER HOURS AND ANZAC DAY
Friday 19th 9am Class, 10am – Noon, Open Gym
Saturday 20th 10am – Noon, Open Gym
Sunday 21st […]
LIFT
Sumo Deadlift 3 x 5 – Weights by feel, work up to a heavy triple.
WORKOUT
Performance Every Minute for 3 Minutes 10 Thrusters 40/30kg Max 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 […]
LIFT
Push Press 5 x 5 – Weights by feel, work up to a heavy set of 5.
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, […]
WORKOUT
Team Gone BaD Single round, 5 minutes at each station for max reps 3-man WOD Row (cals) Push press 35/25/15kg Box jumps Sumo deadlift high pull 35/25/16kg (Sub KBS?) Wall ball ———- Players can rotate as needed during exercises.
STRENGTH
The 10 Most Important Reasons to Squat
“By the time we have reached the age of thirty, the muscles used to straighten our […]
LIFT
Back Squat 2 x 8 – Weights by feel, work up to a heavy double.
WORKOUT
“Half Cindy”
Performance As many rounds as possible in 10 min: 5 Pull-ups 10 Push-ups 15 Squats Fitness As many rounds as possible in 10 min: 5 Body Rows 10 Push-ups/5 Negatives 15 Squats
BASICS
