WORKOUT OF THE DAY

Apr 30 – Clean triples

By |April 30th, 2019|

LIFT

Clean 3 x 5 – Weights by feel, work up to a heavy triple.

WORKOUT

12 For 12 Part 2

Performance 12 Min AMRAP 12 DB Push Press 20/15kg 12 WallBalls 20/14# to 10/9′ 12 Box Jumps 24/20″ Fitness 12 Min AMRAP 12 DB Push Press 15/10kg 12 WallBalls 14/10# to 10/9′ 12 Box Jumps 24/20″ (Step Ups Ok)

NUTRITION

Holiday weight gain? […]

Apr 29 – Press Triples

By |April 29th, 2019|

LIFT

Press 3 x 5 – Weights by feel, work up to a heavy triple.

WORKOUT

Performance 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats Rest 3 mins between rounds Fitness 20 Body Row 30 Push Ups/15 Negatives 40 Sit Ups 50 Squats Rest 3 mins between rounds

BENCHMARK TRAINING

Girl

“Chelsea”

Each min on the min for 30 min

Performance
5 Pull-ups
10 Push-ups
15 Squats

Fitness
5 Body […]

Apr 28 – 41° Weightlifting Club Competition

By |April 28th, 2019|

WEIGHTLIFTING

Come support your local lifters at our monthly club comp. Lifting starts at 10am.

SUNDAY READING/WATCHING

40 Years with a Whistle

“When I was a child, people used to tell me that “your life flashes before your eyes” just before you die. As I was writing 40 Years with a Whistle, I laughed a few times out loud as my past kept flashing before […]

Apr 27 – Partner workout

By |April 27th, 2019|

WORKOUT

With a partner complete AMRAP in 3 rounds of:KB Swing 24/16kgPull UpsPush Press 40/30kgJumping LungeBurpeesScale as required.1 partner works at a time for a minute at each station.So partner 1 does 1 minute of KBS then partner 2 does 1 min of KBS then partner 1 does 1 minute of pull ups and so on until 30 minutes has elapsed.

EVENTS

FREE […]

Apr 26 – Front Squat Doubles

By |April 26th, 2019|

LIFT

Front Squat 2 x 8 – Weights by feel, work up to a heavy double.

WORKOUT

Performance 12 Min AMRAP 12 KB Swings 24/16kg 12 Goblet Squat 24/16kg 12 Burpees Fitness 12 Min AMRAP 12 Russian KB Swings 24/16kg 12 Squats 6 Burpees

BODYCARE

Apr 25 – ANZAC Day 9am Class

By |April 25th, 2019|

ANZAC DAY – April 25

After your dawn service, come and join us at 9am for a Hero workout or at 10am for Open Gym. The workout can be scaled for all and is also able to be done as a team. Lest we forget.

WORKOUT @ 9am ONLY

“Tim”

Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction […]

Apr 24 – Jerk!

By |April 24th, 2019|

LIFT

Jerk 5 x 5 – Weights by feel, work up to a heavy set of 5. Push or split whichever you choose.

WORKOUT

Performance 10 Min AMRAP 5 Pull ups 5 Box Jumps 30/24 5 Sit Ups 5 KB Swings 24/16kg Fitness 10 Min AMRAP 5 Body Rows 5 Box Jumps 24/20 5 Sit Ups 5 KB Russian Swings 24/16kg

STRENGTH

You Have to […]

Apr 23 – Bench Tuesday

By |April 23rd, 2019|

LIFT

Bench Press 5 x 5 – Weights by feel, work up to a heavy set of 5.

WORKOUT

Performance 5 Rounds For Reps 30 Sec Burpees 30 Sec REST 30 Sec Box Jumps 24/20” 30 Sec REST 30 Sec Push Press 50/35kg 30 Sec REST Fitness 5 Rounds For Reps 30 Sec Burpees 30 Sec REST 30 Sec Box Jumps 24/20” 30 […]

Apr 22 – 9am Class ONLY.

By |April 22nd, 2019|

9am Class and Open Gym 10am – Noon

WORKOUT

Performance For max reps at each station: Tabata pull-ups (Rx+ CTB Pull Ups) Rest 1 minute Tabata sit-ups Rest 1 minute Tabata seated shoulder presses 20/15kg Rest 1 minute Tabata Good Mornings 20/15kg Rest 1 minute Tabata jumping back squats 20/15kg Fitness For max reps at each station: Tabata Body Rows Rest 1 […]

Apr 21 – Sunday Strength Session

By |April 21st, 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

I Think We’re All On the Struggle Bus

” […]