WORKOUT OF THE DAY

Apr 24 – Press triples and an EMOM

By |April 24th, 2018|

LIFT
Shoulder Press 3 x 5 – Working up to a heavy triple or new 3 rep max.
WORKOUT
Performance
Every Minute for 3 Minutes
10 Thrusters 40/30kg
Max Man on Fire 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

Score is total Burpees over the 3 […]

Apr 23 – Manly Monday

By |April 23rd, 2018|

LIFT
Front Squat 5 x 5 – Working up to a heavy set of 5 or a new 5 rep max.
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, power clean DB’s, Push Press, […]

Apr 22 – 41° Weightlifting Club Olympic Weightlifting Competition

By |April 22nd, 2018|

WEIGHTLIFTING
Our 3rd comp of 2018. Lifting starts at 10am, come find out what the sport is all about.
SUNDAY READING/WATCHING

A Practical Guide to Walking on Your Hands
Walking on your hands is great for upper body strength, balance, coordination, working out imbalances between your arms, and more. It’s also fun! This article is going to provide a step by step (pun intended) […]

Apr 21 – Free Intro Workout at 9am

By |April 21st, 2018|

WORKOUT
Bodyweight “Fight Gone Bad”

3 Rounds of working 1 minute for reps for each of the following movements:

Rowing (for Calories)
Situps
Box Jumps
Pushups
Body Rows
Rest 1 Minute

Team members will start on different stations, but all will rest at the same time. Count your total reps as a team.
Free Intro Workout
Our Free Intro Group Class is designed to suit any level of fitness  and is […]

Apr 20 – Just a few more lunges :-)

By |April 20th, 2018|

WORKOUT
Performance
20min AMRAP
7 Front Squats 70/50kg
10 Steps DB OH Lunge RT Arm 20/12.5kg
7 Burpees
10 Steps DB OH Lunge LT Arm 20/12.5kg

Fitness
20min AMRAP
7 Front Squats 50/35kg
10 Steps DB OH Lunge RT Arm 15/10kg
7 Burpees
10 Steps DB OH Lunge LT Arm 15/10kg
Free Intro Workout – Saturday at 9am

Our Free Intro Group Class is designed to suit any level of fitness  and is interested […]

Apr 19 – An EMOM on Thursday

By |April 19th, 2018|

WORKOUT
Performance
24 Min EMOM
Min 1: 30 Second Handstand Hold
Min 2: 15 Sit Ups
Min 3: 15 Goblet Squats 24/16kg

24 Min EMOM
Min 1: 30 Second Plank Hold
Min 2: 10 Sit Ups
Min 3: 10 Goblet Squats 20/12kg

If you can’t maintain the 30 sec HS holds then drop into plank for the remaining time up to 30 seconds.
Free Intro Workout – Saturday at 9am

Our Free […]

Apr 18 – Girl Wednesday – Cindy

By |April 18th, 2018|

WORKOUT
“Cindy”

Performance

As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Fitness

As many rounds as possible in 20 min:
5 Body Rows
10 Push-ups/5 Negatives
15 Squats
Free Intro Workout – Saturday at 9am

Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in […]

Apr 17 – Barbell Complex for load :-)

By |April 17th, 2018|

WORKOUT
5 Rounds For Load
6 Reps of each of the following:
Deadlift
Pendlay Rows
Hang Power Clean
Front Squat
Push Press

Break this up however you need to 🙂
Free Intro Workout – Saturday at 9am

Our Free Intro Group Class is designed to suit any level of fitness  and is interested in learning more about our program.  You can come in with an existing member or book in with […]

Apr 16 – Tabata Monday

By |April 16th, 2018|

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 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses 15/7kg
Rest 1 minute
Tabata Good Mornings 15/7kg
Rest 1 minute
Tabata jumping back squats 15/7kg

 
BENCHMARK TRAINING
Games

“13.4”

Proceed through […]

Apr 15 – Sunday Strength Session

By |April 15th, 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

Why Shrug in Snatch and Clean Pulls? 
For years […]