WORKOUT OF THE DAY

Aug 16 – Six of Diamonds

By |August 16th, 2018|

WORKOUT – 6 of Diamonds x 3
Performance
3 Rounds For Time
50 WallBalls 20/14# to 10/9′
40 Double Unders
30 KBS 24/16kg
20 Steps Lunging Waiters Walk 24/16kg
10 Box Jumps 30/24″

Fitness
3 RFT
50 WallBalls 14/10# to 9′
40 Double Unders/80 Singles
30 KBS Russian 24/16kg
20 Steps Lunging Waiters Walk 15/10kg DB
10 Box Jumps 24/20″
THROWBACK THURSDAY

Aug 15 – Pause or 3 Position

By |August 15th, 2018|

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 […]

Aug 14 – Speeeeeeeeed Bench

By |August 14th, 2018|

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 […]

Aug 13 – Pause Back Squats

By |August 13th, 2018|

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, […]

Aug 12 – Sunday Strength Session

By |August 12th, 2018|

Back to our usual program.

10am til 12pm. 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
Missed any of […]

Aug 11 – Saman

By |August 11th, 2018|

WORKOUT
“Saman”

8 Rounds for Time
13 Deadlifts (85/55kg)
17 Wall Balls (20/14 lb to 10/9′)
400 meter Run

This workout can be done solo or as a partner or team workout.

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a […]

Aug 10 – Pendlay Row and Multi AMRAP

By |August 10th, 2018|

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 […]

Aug 9 – C & J Complex

By |August 9th, 2018|

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

Aug 8 – Back Squat 1 x 20 and a complex

By |August 8th, 2018|

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 […]

Aug 7 – Pause Push Press :-)

By |August 7th, 2018|

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 […]