WORKOUT OF THE DAY

Aug 24 – Free Intro Workout at 6:30pm and Pause Bench

By |August 24th, 2017|

LIFT
Pause Bench Press 4 x 4 – 1 Second pause at the bottom of each rep. Stay tight.

Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.
WORKOUT
Performance & Fitness
In 14 Minutes AMRAP:
2-4-6-8-10-12….
Man Makers AHAP (As Heavy As Possible)
100m Farmers carry between rounds using Man Maker weight

ManMaker: Start with DB’s at […]

Aug 23 – Back Squat x 4 and an EMOM Triplet

By |August 23rd, 2017|

LIFT
Pause Back Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.
WORKOUT
Performance
EMOM for 15 mins
Min 1 15 Russian KBS 32/24kg
Min 2 10 Walking Lunges with KB
Min 3 12 Box Jump Overs 24/20”

Fitness
EMOM for 15 mins
Min […]

Aug 22 – Pendlay Rows x 4 and some more back squats

By |August 22nd, 2017|

LIFTS
Pendlay Row 4 x 4 – Work to 4 heavy sets of 4 reps, if you have done 5 x 5 or 6 x 4’s before aim for a higher weight for fewer reps.

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 min […]

Aug 21 – Girl Mash Up

By |August 21st, 2017|

WORKOUT
Performance
“Girl Mash Up”
5 Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Swings 24/16kg – 12 Pull Ups – 400m Run
75 Wallballs 20/14# to 10’
400m Run – 12 Pull Ups – 21 KBS
200m Run
15 Squats – 10 Push Ups – 5 Pull Ups

Fitness
“Girl Mash Up”
5 Jumping Pull Ups – 10 Push Ups – 15 Squats
200m run
21 KettleBell Russian […]

Aug 20 – National Secondary Schools Championship 2017

By |August 20th, 2017|

Today we host the Olympic Weightlifting New Zealand National Secondary Schools Championship Competition for the Lower North and South Island.

 

Lifting will begin at 10am and continue until around 2pm. Come on in and support the future of the sport.

Aug 19 – Partner workout and Next Level Training at 10am

By |August 19th, 2017|

WORKOUT
In Teams of Two:

4 Rounds
600 Meter Run (Round the block)
50 Wall Ball Shots (20/14#) 10/9 ft.
6 Alternating Rope Climbs/ 12 Alternating Rope Lowers
30 Alternating Box Jumps 20 inches

This workout begins with one team member completing an 600 meter run while the second team member completes 50 Wall Ball shots. When the 600m Run and Wall Ball Shots are completed, both […]

Aug 18 – Clean Complex and some other fun stuff

By |August 18th, 2017|

LIFTS
Clean Complex for load:
Clean From Floor – Hang Clean – Jerk

Record heaviest 5 sets.

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
9 Minute AMRAP
18 OH Lunges 15/10kg
12 Thrusters 35/20kg
6 Ring Dips

Fitness
9 Minute AMRAP
18 OH Lunges 10/5kg
12 Thrusters 20/15kg
6 Dips Dip Station Rx
NUTRITION
Time restricted […]

Aug 17 – Free Intro Workout at 6:30pm and some Pause Push Press

By |August 17th, 2017|

LIFT
Pause Push Press 4 x 4 – Hold for a 1 count at the bottom of your dip.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.
WORKOUT
Performance
15 Minute AMRAP
8 KB Swings 24/16kg
8 WallBalls 20/14# to 10′
8 Knees To Elbow

Fitness
15 Minute AMRAP
8 KB Russian Swings 24/16kg
8 WallBalls 20/14# to 9′
8 Sit […]

Aug 16 – Time for some 4 x 4 action

By |August 16th, 2017|

LIFT
Pause Front Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight.

Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.
WORKOUT
Performance
10 Minute AMRAP
3 Deadlifts 120/80kg
5 Burpees
7 Sit ups

Fitness
10 Minute AMRAP
3 Deadlifts 80/60kg
5 Burpees
7 Sit ups
EVENTS
Free Intro Workout
Our Free Intro Group Class is designed to […]

Aug 15 – Mary

By |August 15th, 2017|

WORKOUT
“Mary”

20 Minute AMRAP (As many rounds as possible in 20 min)

Performance
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Fitness
5 Dive Bomber Push Ups
10 Squats
15 Body Rows
BASICS