WORKOUT OF THE DAY

Aug 29 – Bench Day :-)

By |August 29th, 2019|

LIFT

Pause Bench Press 4 x 4 – 1 Second pause at the bottom of each rep. Stay tight.Use 60-70% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

12 min AMRAP Performance 8 Strict Ring Dips 16 Hand Release Push Ups 6 Pistols alternating sides Fitness 8 Dips, banded / jumping 8 […]

Aug 28 – More Pause Work

By |August 28th, 2019|

LIFT

Pause Back Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight.Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

12 min AMRAP Performance 8 Toes To Bar 30 Double unders 4 Cleans 70/50kg Fitness 8 Hanging knee raises 60 single skips 4 Cleans […]

27 Aug – Row/Squat/AMRAP

By |August 27th, 2019|

LIFTS

Pendlay Row 4 x 4 – Work to 4 heavy sets of 4 reps, if you have done 5 x 5 or 6 x 4’s before aim for a higher weight for fewer reps.

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

10 […]

Aug 26 – Girl Monday

By |August 26th, 2019|

WORKOUT

“Kelly” 5 RFT Run 400m 30 Box Jumps 24/20” 30 WallBalls 20/14# to 10/9’ Can be done as a partner workout. 1 working at a time break it up however you want.

BENCHMARK TRAINING

Games – “13.4”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34/22.5kg Snatch, 30 reps
30 Burpees
61/43kg Snatch, 30 reps
20 Burpees
75/50kg Snatch, […]

Aug 25 – Sunday Strength Session

By |August 25th, 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

Improve Your Front Rack Position

“Does being in […]

Aug 24 – You Go I Go

By |August 24th, 2019|

WORKOUT

In teams of Two You Go I Go 8 Rounds For Time (30min time cap) 20/15 cal row (Fitness 15/10 Cal) 10 Burpees over paralette 5 Thrusters 70/50kg (Fitness 50/35kg) You go I go style. Partner A completes a round, partner B rests swap around.

NUTRITION

Navy SEALs are looking into the keto diet to be even more effective on missions

“The […]

Aug 23 – Clean Complex Friday

By |August 23rd, 2019|

LIFT

Clean complex for load Power Clean + Front Squat + Clean + Jerk Record heaviest 5 sets. If new work from the hang and power cleans + front squats. Jerk can be subbed with Push Press.

WORKOUT

8 min AMRAP Performance 6 DB Hang Power Cleans 20/15kg 6 DB Front Squats 20/15kg 50 Double unders Fitness 6 DB Hang Power Cleans 15/10kg […]

Aug 22 – By 4 Pause Push Press

By |August 22nd, 2019|

LIFT

Pause Push Press 4 x 4 – Hold for a 1 count at the bottom of your dip. Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

12 min AMRAP Performance 8 Push Press 50/35kg 8 OHS 50/35kg 8 Lateral bar over burpees Fitness 8 Push Press 35/20kg 8 […]

Aug 21 – Pause FS and 21-15-9

By |August 21st, 2019|

LIFT

Pause Front Squat 4 x 4 – 3 Second pause at the bottom of each rep. Stay tight. Use 70-80% of your 1 Rep Max. If you are new work to a challenging weight across all 4 sets.

WORKOUT

For Time (10 Min Time Cap) 21,15,9 Performance HSPU Alt weighted box step ups 15/20kg DB’s, 24/20 inch Fitness Dive Bomber Push […]

Aug 20 – Hero Tuesday

By |August 20th, 2019|

WORKOUT

“Klepto” 4 Rounds For Time: 27 Box Jumps 24/20′ 20 Burpees 11 Cleans 65/45kg Fitness 27 Box step ups 24/20″ 20 Burpees 11 Power Cleans 42.5/30kg

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained […]