WORKOUT OF THE DAY

Jun 29 – Chipper

By |June 29th, 2019|

WORKOUT

TEAM workout, 2 Rounds for time: One person working at a time 40 Box Jumps 30/24″(F 24/20”) 30 Deadlifts 110/80kg (F 75/50kg) 40 T2B (F Hanging Leg Raise) 30 DB Push Press 20/15kg (F 15/10kg) 40 Situps (Weighted for Performance 9/6kg Wallball) 30 Row for Calories 40 Alternating Pistols (F Squats) 30 Burpee Box Jumps 30/24″ (F 24/20”) Rules: […]

Jun 28th – Burpee Chief

By |June 28th, 2019|

WORKOUT

5 Cycles of: Max Reps in 3 minutes 3 Burpee 6 Squats 9 KBS 24/16kg. 1 Minute Rest Similar to “The Chief” but start each cycle where you finish the last. Every rep counts.

BODYCARE

Not to late to book a session with Steph. Note price change to $65/60 Mins.

27th Jun – Doubles Day

By |June 27th, 2019|

LIFTS

Push 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 10 Min EMOM ODD 10 Weighted Good Morning 40/30kg EVEN 10 Toes To Bar Fitness 10 Min EMOM […]

Jun 26th – Back Squat triples

By |June 26th, 2019|

LIFT

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

WORKOUT

Performance 12 Min AMRAP Run 200 meters 50 Lunge Steps 30-second handstand hold Fitness 12 Min AMRAP Run 200 meters 50 Lunge Steps 30-second plank hold

STRENGTH

7 Exercises to Bulletproof Your Shoulders

“Specifically, how to get them stronger, more flexible and more stable to be able to […]

Jun 25 – C & J by 5

By |June 25th, 2019|

LIFT

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

OR

Hang Power Clean + Jerk (Push or Split) 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 Up Ladder AMRAP 1,1,1,2,2,2,3,3,3,4,4,4….. Snatch 50/35kg Bar Facing Burpee Box Jump 30/24″ Fitness […]

Jun 24th – “Jonesworthy”

By |June 24th, 2019|

WORKOUT

“Jonesworthy” Performance 6 RFT (use reps given for each round) Squat 80-64-50-32-16-8 KB Swing 40-32-25-16-8-4 (24/16kg) Pull Ups 20-16-12-8-4-2 Fitness 6 RFT (use reps given for each round) Squat 80-64-50-32-16-8 KB Swing Russian 40-32-25-16-8-4 (1.5/1pood) Body Rows 20-16-12-8-4-2

BENCHMARK TRAINING

Girl

“Helen”

3 RFT:400 meter run21 Kettlebell Swings 24/16kg12 Pull-up

Hero

“Loredo”

6 Rounds For Time:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo […]

Jun 23 – 41° Weightlifting Club Competition

By |June 23rd, 2019|

WEIGHTLIFTING

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

SUNDAY READING/WATCHING

Jun 22nd – Mid Winter Mash Up

By |June 22nd, 2019|

WORKOUT

Mid Winter Mash Up Event 1 (Workout 2 2015) 8 Min AMRAP 12 WallBalls 20/14# to 10/9′ 9 Box Jumps 24/20″ 6 Toes To Bar + Max Cal on Bike or Rower One person on the Bike/Rower while the other one does the work, break it up however you want, but must be done in order. Score is Reps + […]

Jun 21 – Press triples and “Christine”

By |June 21st, 2019|

LIFT

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

WORKOUT

“Christine” 3 Rounds For Time of: Row 500m/Run 400m/Bike 1k 12 Deadlifts @ Body Weight 21 Box Jumps 20″

NUTRITION

THERAPEUTIC FASTING AS A POTENTIAL EFFECTIVE TREATMENT FOR TYPE 2 DIABETES This 2018 case series reviews the experiences of three diabetics placed on intermittent fasting regimens […]

Jun 20th – Front Squats and a KB Complex

By |June 20th, 2019|

LIFT

Front Squat 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 5 per side KB Snatch 24/16kg 5 per side Single Arm KB Front Squat 50m each side Single Arm KB Front Rack Carry Fitness 8 Min AMRAP 5 per side DB Snatch 15/10kg 5 per side Single […]