WORKOUT OF THE DAY

May 10th – Back Squats and Intervals

By |May 10th, 2019|

LIFT

Back Squat 5 x 5 – 65-70-75-80-85% of your 1 Rep Max or work up to a heavy set of 5.

WORKOUT

Performance 3 Rounds for Reps of: 1 Min Row 1 Min Rest 1 Min Pull Ups 1 Min Rest 1 Min Push Press 45/30kg Use a rack 1 Min Rest Fitness 3 Rounds for Reps of: 1 Min Row 1 […]

May 9th – Push Press or Jerk?

By |May 9th, 2019|

LIFT

Push Press 2 x 8 – 75-80-85-90-95-95+-95+-95+ of your 1 Rep Max. Or work up to a heavy double.

This could also be a Jerk. Push or Split which ever is heavier for you.

WORKOUT

Performance 15 Min AMRAP 3 Hang Power Cleans 65/45kg 5 Pull Ups 10 Squats Fitness 15 Min AMRAP 3 Hang Power Clean 45/30kg 5 Body Rows 10 […]

May 8th – Choice matters :-)

By |May 8th, 2019|

WORKOUT

“Choose your own adventure”

4 Rounds for Time: Station 1: A.125 Double Unders or B. 400m Run or C. 500m Row Station 2: A. 10 Pushups or B. 10 Ring Pushups or C. 10 Hand Stand Pushups Station 3: A. 30 Lateral Jumps over Parallettes or B. 30 Box Jumps (30″/24″) or C. […]

May 7th – Press and Fran

By |May 7th, 2019|

LIFT

Press 3 x 5 – 70-75-80-85-90% of your 1 Rep Max or work up to a heavy triple.

WORKOUT

“Fran”

Performance 21-15-9 Thruster 42.5/30kg Pull-ups Fitness 21-15-9 Thruster 30/20kg Jumping Pull Ups

BODYCARE

Crossfit Shoulder Mobility – 3 Simple Exercises To Mobilise Your Body (With No Equipment)

“Ever noticed how easy it is to forget your Crossfit shoulder mobility and mobility work? After your workout, you […]

May 6 – Time to lift

By |May 6th, 2019|

LIFT

Front Squat 5 x 5 – 65-70-75-80-85% of your 1 Rep Max or work up to a heavy set of 5.

WORKOUT

Performance DB Complex OTM for 12 Mins 5 DB Deadlift 20/15kg 5 DB HPC 5 DB ThrustersFitness DB Complex OTM for 12 Mins 5 DB Deadlift 15/10kg 5 DB HPC 5 DB Thrusters

BENCHMARK TRAINING

Games

12.1

Complete as many reps as possible […]

May 5 – Sunday Strength Session

By |May 5th, 2019|

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

May 4 – Free Intro Workout

By |May 4th, 2019|

WORKOUT

Team Workout In teams of four, complete As Many Rounds and reps As Possible (AMRAP) in 24 minutes of: Run 200 Meters Push-Ups x 15 reps Box Jumps x 15 reps Sit Ups x 15 Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task […]

May 3 – More bar work :-)

By |May 3rd, 2019|

WORKOUT

Performance 2 rounds for max reps of: 2 minutes of shoulder presses, 60/35kg Rest 1 minute 2 minutes of front squats, 100/55kg Rest 1 minute 2 minutes of deadlifts, 140/75kg Rest 1 minute Fitness 2 rounds for max reps of: 2 minutes of shoulder presses, 50/25kg Rest 1 minute 2 minutes of front squats, 70/45kg Rest 1 minute 2 […]

May 2nd – How’s your OH Lunge?

By |May 2nd, 2019|

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

THROWBACK THURSDAY

Strongman stuff May 2018

May 1st – Complex Wednesday

By |May 1st, 2019|

WORKOUT

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

MaD Member Benefits