WORKOUT OF THE DAY

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 17 – 41° Weightlifting Club Olympic Weightlifting Competition

By |June 17th, 2018|

WEIGHTLIFTING
Our 6th comp of 2018. Lifting starts at 10am, come find out what the sport is all about.
SUNDAY READING/WATCHING

Don’t Lock the elbows in pulls
Locking the elbows in the snatch and clean pull may seem like a great solution to bending your arms early, but it just creates another problem down the line.

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

Jun 11 – Back Squats are back and 10!

By |June 11th, 2018|

LIFT
Back 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
10!
Ring Dips
WallBalls 20/14 to 10’
20m Farmers Walk AHAP between rounds

Fitness
10!
Dip Station Dips
WallBalls 20/14 to 10/9’
20m Farmers Walk AHAP between rounds
BENCHMARK TRAINING
Games

“14.3”

Complete as many reps as possible in 8 minutes of:
61/43kg deadlifts, 10 reps
15 box jumps, 24/20-inch
85/61kg […]

Jun 10 – Sunday Strength Session

By |June 10th, 2018|

10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.
SUNDAY READING/WATCHING
Elite Athletes Becoming Weightlifting Coaches… Does It Work?
Let’s […]

Jun 9 – Mid Winter Mash Up and Oly Workshop at 10am.

By |June 9th, 2018|

WORKOUT
Mid Winter Mash Up of CCW workouts.

Event 1 (Workout 2 2015)

8 Min AMRAP
12 WallBalls 20/14# to 10/9′
9 Box Jumps 24/20″
6 Toes To Bar
+ Max Cal on Bike or Rower

One person on the Bike/Rower while the other one does the work, break it up however you want, but must be done in order. Score is Reps + Cal

5 Min Break

Event 2 […]