Workouts

Apr 24 – Jerk!

By |April 24th, 2019|

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 […]

Apr 23 – Bench Tuesday

By |April 23rd, 2019|

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 […]

Apr 22 – 9am Class ONLY.

By |April 22nd, 2019|

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 […]

Apr 19th – 9am Class Only

By |April 19th, 2019|

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 […]

Apr 18 – Snatch Doubles

By |April 18th, 2019|

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 […]

April 17 – EMOM Wednesday

By |April 17th, 2019|

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 […]

April 16 – Sumo Tuesday

By |April 16th, 2019|

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 […]

Apr 15 – GOT Final Season

By |April 15th, 2019|

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, […]

April 13 – Team Gone BaD

By |April 13th, 2019|

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 […]

April 12 – Back Squat Doubles

By |April 12th, 2019|

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