WORKOUT OF THE DAY

9 Jul – Another 1 x 20

By |July 9th, 2019|

LIFTS

Press 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.

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

15 Min EMOM

Performance1st min 20/15 cal row2nd min 20/15 push ups3rd min 20 squats Fitness 1st min 12/9 cal row […]

Jul 8th – Front Squats and a Med Ball Complex

By |July 8th, 2019|

LIFT

Front Squats 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.

WORKOUT

Performance 12 min AMRAP 12 wall balls 20/14# to 10/9′ 12 med ball cleans 12 med ball counter weighted squats If you put the ball down perform 6 additional wall balls before resuming from where you dropped it. (not counted to score) Fitness 12 min […]

Jul 7th – Sunday Strength Session

By |July 7th, 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

6 Jul – 31 Hero’s

By |July 6th, 2019|

Performance31 Heros (31min AMRAP partner WoD)8 Thrusters 70/50kg6 Rope climbs11 box jumps 30/24″Partner alternates 400m sandbag 20/10kg run.

Fitness

8 Thrusters 40/25kg12 Rope lowers11 box jumps 24/20″Partner alternates 400m run.

3.2.1 go P1 starts the thrusters, P2 heads off running, swap when P2 returns from run, P2 starts wherever P1 is up to.Score is rounds of work done. Do not count the run.

On […]

Jul 5th – Deadlifts and a KB Complex

By |July 5th, 2019|

LIFT

Deadlift 5 x 5 – Use 65-75-80-80-80% of your 1 Rep Max or work to 3 heavy sets across.

WORKOUT

Performance 8 Min AMRAP 8 Kettlebell swings 24/16 8 KB box step up Alt legs 8 KB weight sit ups Fitness 8 Russian Kettlebell swings 24/16kg 8 box step up alt leg 8 sit ups

BASICS

Jul 4th – Chelsea

By |July 4th, 2019|

WORKOUT

Each min on the min for 30 min Performance 5 Pull-ups 10 Push-ups 15 Squats Fitness 5 Body Rows 10 Push Ups/5 Negatives 10 Squats

THROWBACK THURSDAY

Tracey still has hops 5 years on, her she is in 2014 🙂

Jul 3 – Bench and Back Squat

By |July 3rd, 2019|

LIFTS

Bench Press 2 x 6 – Use 80-85-90-90-90-90% Or work up to 4 heavy sets across.

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 15 min AMRAP 3 Power Cleans 70/50 6 Wall Ball 20/14# to 10/9′ 9 Toes To Bar Fitness […]

Jul 2 – Thrusters and Burpees WTF??

By |July 2nd, 2019|

LIFT

Hang Snatch 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.

OR

Over Head Squat 3 x 5 – Use 70-80-85-85-85% or work up to 3 heavy sets across.

WORKOUT

Performance 12 min AMRAP 5 Thrusters (42.5 / 30kg) 7 Burpees over the bar Fitness 5 Thruster (30 / 20kg) 7 Burpees

NUTRITION

Keto Leg Cramps – How to Get Rid of […]

Jul 1st – Sumo Monday

By |July 1st, 2019|

LIFT

Sumo Deadlift 5 x 5 – Use 65-75-80-80-80% of your 1 Rep Max or work to 3 heavy sets across.

WORKOUT

Performance 10 min EMOM Odd 20 double unders Even 10 Box jumps 24/20 Fitness 40 single skips 10 Box Step ups

BENCHMARK TRAINING

Games “12.5”

Complete as many reps as possible in 7 minutes following the rep scheme below: 45/29kg Thruster, 3 reps 3 […]

Jun 30th – Sunday Strength Session

By |June 30th, 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

Tracey and Paule on the Gold Coast […]