Mar 14 – Back to the bar

By |March 14th, 2019|


Back Squat 5 x 5 – Weights by feel, work up to a heavy set of 5.


15 Min AMRAP Performance 15 Double Unders 10 Box Jumps 30/24″ 5 Pull Ups Fitness 30 Single Skips 10 Box Jumps 24/20″ step ups Ok 5 Body Rows


Back in 2017 Ash judges Julia in 17.3

Mar 13 – Strict Cindy

By |March 13th, 2019|


Strict “Cindy” AMRAP in 20 Minutes: Performance 5 Strict Pull-ups 10 Push-ups 15 Air Squats Fitness 5 Body Rows/Banded Pull Ups/Pull Up Negatives 10 Push-ups/5 Negatives 15 Air Squats


Put Yourself First for All the Right Reasons

“You cannot pour from an empty glass and without personal strength and purpose, all your efforts have a low ceiling. You are a duller knife, […]

Mar 12 – Barbell Complex

By |March 12th, 2019|


Performance Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Fitness Back squat 8-8-8 reps Shoulder press 8-8-8 reps Deadlift 8-8-8 reps


Mar 11 – Hopper Deck Monday :-)

By |March 11th, 2019|

Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card. If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a chance and […]

Mar 10 – Sunday Strength Session

By |March 10th, 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.


Action from last months Oly comp

Your Mindset: Full […]

Mar 9 – Free Intro Workout and 19.3

By |March 9th, 2019|


“19.3 that is not 19.3” 20 Min AMRAP: 25 feet Walking Lunge 20/15/10/0kg5 Box Step Ups 24/20″ 20/15/10/0kg

5 HR Push Ups/3 Negatives75 feet Waiter Walk 20/15/10/0kgCan be done solo or partner up and take this one on in a you go, I go format. Partner A lunges, then Partner B lunges, continue through the workout until Partner B does the […]

Mar 8 – Calories count

By |March 8th, 2019|


Performance Five 3-minute rounds of: 10 front squats 60/42.5kg 10 box jumps 30/24″ Row for max calories Rest 3 minutes between rounds. Fitness Five 3-minute rounds of: 10 front squats 35/25kg 10 box jumps 24/20″ Step Ups Ok Row for max calories Rest 3 minutes between rounds. Score is total calories rowed.


The Plews on racing LCHF

“Last week I detailed […]

Mar 7th – Tempo Time

By |March 7th, 2019|


Tempo Deadlift 2 x 6 – Use 70-75-80-85-90-95% of your 1 Rep Max or if new build to a challenging weight for all 6 sets. Tempo 1031 Lift 1 count 0 pause at top Lower 3 count 1 count pause at bottom to reset.


12 Min AMRAP Performance 25 WallBall Shots 20/14# to 10′ 20 KB Swings 24/16kg 15 Toes […]

Mar 6th – EMOM Wednesday

By |March 6th, 2019|


Performance 20 Min EMOM Even 20/15 Cal Row Odd 1 Round of Cindy 5 Pull Ups – 10 Push Ups – 15 Squats Fitness 20 Min EMOM Even 15/10 Cal Row Odd 5 Body Rows – 10 Push Ups/5 Negatives – 10 Squats If required you can sub a 200m run for the rowing. Using an Assault Air Bike: […]

Mar 5 – Press Doubles Tuesday

By |March 5th, 2019|


Press 2 x 6 – Use 70-75-80-85-90-95% of your 1 Rep Max or if new work up to a heavy double.


Performance 16 Min AMRAP 10 Weighted Sit Ups 20/15kg 10 left-arm overhead walking lunges 10 right-arm overhead walking lunges Fitness AMRAP 10 Sit Ups 10 Walking Lunges 20m Waiter Walk 15/10kg


Book in with Steph now for a session Friday 🙂