WORKOUT OF THE DAY

Jun 28 – Bench Day :-)

By |June 28th, 2017|

LIFTS
Bench Press 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
“Quarter Gone Bad”

Performance
5 rounds for total reps of:
60/40kg Thrusters, 15 seconds
Rest 45 seconds
20kg weighted pull-ups, 15 seconds
Rest 45 […]

Jun 27 – OverHead Squat or Snatch, you choose

By |June 27th, 2017|

LIFTS
OverHead Squat 3 x 5 – 70-80-85-85-85% of your 1 Rep Max or work to a heavy set of 3.

OR

Snatch 3 x 5 – 70-80-85-85-85% of your 1 Rep Max or work to a heavy set of 3.
WORKOUT
Performance
12 Min AMRAP
Run 200 meters
50 Lunge Steps
30-second handstand hold

Fitness
12 Min AMRAP
Run 200 meters
50 Lunge Steps
30-second plank hold

Workshop #3 Sat 1st Jul 11am – […]

Jun 26 – Sumo time and Annie

By |June 26th, 2017|

LIFT
Sumo Deadlift 5 x 5 – 65-75-80-80-80% of your 1 Rep Max or work to a heavy set of 5.
WORKOUT
“Annie”

Performance

50-40-30-20-10

Double Unders

Sit Ups

Fitness

“Annies Twin”

100-80-60-40-20 Singles

50-40-30-20-10 Sit Ups

Workshop #3 Sat 1st Jul 11am – 1pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the the advanced level of body weight movement. This is the 3rd of three workshops which will […]

Jun 25 – Sunday Strength Session

By |June 25th, 2017|

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

What Gets You Up in the Morning?
Something gets […]

Jun 24 – Team Chipper

By |June 24th, 2017|

TEAM WORKOUT
2 Rounds for time:
One person working at a time
40 Box Jumps 30/24″(F 24/20”)
30 Deadlifts 110/80kg (F 75/50kg)
40 T2B (F Hanging Leg Raise)
30 DB Push Press 20/15kg (F 15/10kg)
40 Situps (Weighted for Performance – 9/6kg Wallball)
30 Row for Calories
40 Alternating Pistols (F Squats)
30 Burpee Box Jumps 30/24″ (F 24/20”)

Rules: All team members must perform a minimum of 10 reps of […]

Jun 23 – Barbara

By |June 23rd, 2017|

WORKOUT
“Barbara”

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 5 rounds, time each round.

Scaling Options: 3 Rounds, or half reps for 5 rounds.
Fitness
Pull ups = Body Rows
Push Ups = Negatives (Half Reps)
BODYCARE
Might want to book in for a massage with Allison after this one 🙂

Jun 22 – 1 x 20 Back Squat and Gymnastics at 6:30pm

By |June 22nd, 2017|

LIFTS

Press 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 – Pyramid
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
Gymnastics […]

Jun 21 – Back Squat Triples and a Girl

By |June 21st, 2017|

LIFT
Back Squat 3 x 5 – 70-80-85-85-85% of your 1 Rep Max or work to a heavy set of 3.
WORKOUT
“Christine”
3 Rounds For Time of: Row 500m/Run 400m/Bike 1k
12 Deadlifts @ Body Weight
21 Box Jumps 20″

15 Minute Time Cap
Gymnastics Workshops
Workshop #1 Thu 22 Jun 6:30-8:30pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the basics of body weight movement. […]

Jun 20 – Cleaning day :-)

By |June 20th, 2017|

LIFT
Clean 5 x 5 – 65-75-80-80-80% of your 1 Rep max.
If new work to a heavy set of 5 and work all sets from the hang.
WORKOUT
Performance
15 Min AMRAP
5 Ring Dips
10 WallBalls 20/14# to 10′
15 Sit Ups

Fitness
15 Min AMRAP
5 Dips – Dip Station is Rx
10 WallBalls 20/14# to 10/9′
15 Sit Ups
Gymnastics Workshops
Workshop #1 Thu 22 Jun 6:30-8:30pm, sign up HERE.

This 2 […]

Jun 19 – time for a classic

By |June 19th, 2017|

WORKOUT
“Jonesworthy”

Performance
6 RFT (use reps given for each round)
Squat 80-64-50-32-16-8
KB Swing 40-32-25-16-8-4 (24/16kg)
Pull Ups 20-16-12-8-4-2

Fitness
6 RFT (use reps given for each round)
Squat 80-64-50-32-16-8
KB Swing Russian 40-32-25-16-8-4 (24/16kg)
Body Rows 20-16-12-8-4-2
BENCHMARK TRAINING
Girl

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Hero

“Woehike”

3 rounds, each for time of:
4 jerks, 85/55kg.
5 front squats, 85/55kg.
6 power cleans, 85/55kg.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

Brian Woehlke, 29, of […]