LIFTS
Pause Over Head Squat 5 x 5 – 3 Second pause at the bottom of each rep. Stay tight.
Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 5 sets.
OR
3-Position Snatch ( power position, knee, floor ) – 70% x 5 sets
WORKOUT
Performance
10 Min AMRAP
7 KB Swings 24/16kg
7 Burpee Box Jump Overs 24/20″ Length […]
LIFTS
Speed Bench 3 Position – 3 reps at each grip position x 3
Narrow, Normal, Wide
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
10-1 KB Swings 24/16kg
1 – 10 Weighted Step Ups with KB 24/20”
Fitness
10-1 KB Russian Swings 24/16kg
1 – 10 Weighted Step Ups […]
LIFT
Pause Back Squats 6 x 4 – 3 Second pause at the bottom of each rep. Stay tight.
Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets.
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, […]
LIFT
Pendlay Row 6 x 4 – Work to 4 heavy sets of 6 reps, if you have done 5 x 5’s before aim for a similar or the same weight for that extra rep.
WORKOUT
Performance
7 Min AMRAP
2 Min Rest
5 Min AMRAP
2 Min Rest
3 Min AMRAP
– 3 Thruster (60/40), 6 Toes To Bar, 9 HR Push Ups
Fitness
7 Min AMRAP
2 Min Rest
5 Min […]
LIFT
Clean and Jerk Complex PCn + FS + CN + Jerk
Power Clean (from floor) + Front Squat + Clean + Jerk
Record your heaviest 5 sets.
WORKOUT – Row, Run or Ride
Performance
4 RFT
Row 250/Run 200/Bike 400m
20 Alternating Pistols (10/leg)
16 1 Arm KB Swing 24/16kg -alternate arms each round
Fitness
4 RFT
Row 250/Run 200/Bike 400m
20 Squats
16 Russian KB Swing 24/16kg
THROWBACK THURSDAY
LIFT
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
5 Rounds For Load
10 Deadlifts
10 Hang Power Clean
10 Front Squats
10 Jerks
No time component.
Bar may be put down at any time.
EVENTS
“Saman” Hero Workout Sat Aug 11th
Team up or take this one on solo this Saturday. Sign […]
LIFT
Pause Push Press 6 x 4 – Hold for a 1 count at the bottom of your dip.
Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.
WORKOUT
Performance
EMOM 12 Mins
Odd 15 Goblet Squat 24/16kg
Even 15 Lunges with KB
Fitness
EMOM 12 Mins
Odd 15 Goblet Squat 20/12kg
Even 15 Lunges with KB
Use DB’s if not […]
LIFT
Pause Front Squat 6 x 4 – 3 Second pause at the bottom of each rep. Stay tight.
Use 60-70% of your 1 Rep Max or if new build to a challenging weight for all 4 sets
WORKOUT
Performance
10 Min AMRAP
10 DB Hang Power Clean 20/15kg
10 DB Front Squat
10 DB Push Press
200m Farmers Carry
Fitness
10 Min AMRAP
10 DB HPC 15/10kg
10 DB FS
10 DB PP
200m […]
WORKOUT
“Roll the Dice #2”
In teams of 2, 5 Rounds For Time of:
As a team Run 200 meters.
When you get back to the gym roll the dice and do 20 repetitions of two random exercises determined with every roll of the dice:
1= Burpees – 2= Push ups
3= Weighted Lunges 15/10kg
4= Goblet Squat 24/16kg
5= Box Jumps (24/20″)
6= Push Balls (20/14 lbs) to […]
WORKOUT
Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card.
If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a chance and draw […]
