WORKOUT OF THE DAY

Nov 10 – Hold on Team!

By |November 10th, 2018|

WORKOUT
‘24 Min Partner AMRAP’
30 Burpee
Overhead barbell hold 50/35/25kg
One person must be holding the bar overhead for burpees to count*
30 Front squat
Pull up bar hang
One person must be hanging from pull up bar for front squats to count*
*Partners must swap if the ‘hold’ person stops.
Run 200m with 3 x slam ball/med ball per team (must take heaviest available)
EVENTS
41° Weightlifting Club Olympic […]

Nov 9 – Press x 2 and 3/5/7

By |November 9th, 2018|

LIFT
Press 2 x 8 – Build to a heavy double. Look to establish a new 2 Rep Max.
WORKOUT
Performance
14 Min AMRAP
3 Burpees
5 Goblet Squat 24/16kg
7 KB Swings 24/16kg

Fitness
14 Min AMRAP
3 Burpees
5 Squats
7 Russian KB Swings 24/16kg
BODYCARE

Nov 8 – Back Squat Doubles

By |November 8th, 2018|

LIFT
Back squat 2 x 8 – Build to a heavy double. Look to establish a new 2 Rep Max.
WORKOUT
Performance
12 Minute AMRAP
10 Pull Ups
10 Thrusters 30/20kg

Fitness
12 Minute AMRAP
10 Body Rows
10 Thrusters 20/15kg
THROWBACK THURSDAY

Nov 7 – Time for a hero – “White”

By |November 7th, 2018|

WORKOUT
“White“
Performance
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 20/15kg plate held overhead
Run 400 meters

Fitness
“White“
Five rounds for time of:
6 Rope Lowers
10 Hanging Leg Raise
21 Walking lunge steps
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National […]

Nov 6 – PP Doubles and 12 minutes of “fun”

By |November 6th, 2018|

LIFT
Push Press 2 x 8 – Build to a heavy double. Look to establish a new 2 Rep Max.
WORKOUT
Performance
12 Minute AMRAP
10 Ground To OverHead 45/30kg
20 Weighted Lunges 20/15kg (10/leg)

Fitness
12 Minute AMRAP
10 Ground To OverHead 30/20kg
20 Lunges (10/leg)
BASICS

Nov 5th – Deadlift Doubles :-)

By |November 5th, 2018|

LIFT
Deadlift 2 x 8 – Build to a heavy double. Look to establish a new 2 Rep Max.
WORKOUT
Performance
10 Min AMRAP
3 Hang Power Clean 50/35
6 HR Push Ups
9 Squats

Fitness
10 Min AMRAP
3 Hang Power Cleans 35/25kg
6 Push Ups / 3 Negatives
9 Squats
BENCHMARK TRAINING
Games

“16.4”

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 102.5kg […]

Nov 4 – Sunday Strength Session

By |November 4th, 2018|

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
WORLDS
The Olympic Weightlifting World Championships are on […]

Nov 3 – Free Intro Workout

By |November 3rd, 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 CROSSFIT CLASS – Sat November 3rd @9am
The best way to get a real sense of CrossFit […]

Nov 2nd – Bench day :-)

By |November 2nd, 2018|

LIFT
Bench Press 2 x 8 – Build to a heavy double. Look to establish a new 2 Rep Max.
WORKOUT
Performance
5 Rounds For Reps
30 Sec ON, 30 Sec REST
Sit Up
Pull Up
Squat

Fitness
5 Rounds For Reps
30 Sec ON, 30 Sec REST
Sit Up
Body Row
Squat
NUTRITION
Is It Ethical for Nutrition Scientists to Accept Industry Money?
For nutrition scientists in academia, career advancement hinges on winning grant money to […]

Nov 1st – FS Doubles and 10! Suicides

By |November 1st, 2018|

LIFT
Front Squat 2 x 8 – Build to a heavy double. Look to establish a new 2 Rep Max.
WORKOUT
Performance
10-1 KBS 32/24kg
1 Suicide 0-5-10-15 between rounds

Fitness
10-1 Russian KBS 28/20kg
1 Suicide 0-5-10-15 between rounds
THROWBACK THURSDAY