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STRONGMAN WORKSHOP TONIGHT AT 7.15PM

Blast from the past

Don’t forget tonight we are kicking off our first Strongman workshop tonight at 7.15pm.  We’ll be running them for the next 4 weeks, so come in and have some fun lifting some odd objects.

WORKOUT OF THE DAY

STRENGTH

3 supersets of:

8 Barbell Hip Thrusts

4 Kettlebell Strict Press + 2 Push Press

***go as heavy as possible for both movements

CONDITIONING

3 rounds for time of:

12 Russian Kettlebell Swings

12 Burpees to target

12 Kettlebell Overhead Backward Lunges

12 cal Row

 

 

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GET YOUR BODY MOVING

WORKOUT OF THE DAY

STRENGTH

A. 5 sets of:

5 Back Squats @ 70%

B. 6 x 1 Max Distance Broad Jumps

CONDITIONING

Bodyweight WOD:

For time

10 HSPU

10 Chest to Bar

10 Toes to Bar

20 HR Push-ups

20 Pull-Ups

20 Knees to Elbow

30 Air Squats

EVERYONE LOVES A SQUAT CLEAN THRUSTER!

WORKOUT OF THE DAY

STRENGTH

5 sets of:

4 Squat Clean Thrusters

CONDITIONING

Pairs Chipper – 3 rounds of:

30 Bench Press 50/35kg

400m Run together

40 Back Racked Barbell Lunges 40/30kg (RX+ 60/40kg)

ACCESSORIES

3 sets of :

8 Bentover Barbell Row

 

 

SO YOU WANT TO SWEAT? HERE IT IS!

So you want to sweat?  Here it is!  If you are one of those people who only feels like they get a workout when their heart rate is through the roof, then you should be in today because this one will do it.

Have fun!

WORKOUT OF THE DAY

CONDITIONING

15 minute AMRAP of:

10 Deadlifts 80/60kg

15 Wallballs

20 KBS 24/16kg

*3 minutes Rest

5 minute AMRAP of:

5 Squat Cleans 40/30kg

5 Shoulder to Overhead

*2 minutes Rest

3 minutes of Max Burpee Box Jumps 24/20″

 

WORKOUTS YOU CAN DO WHILE ON HOLIDAYS

With so many people heading abroad to escape the Sydney Winter, I thought it would be a good idea to put together some simple workouts that can be done whilst travelling.  Nine times out of 10, if you are staying in a hotel, there will be a dodgy “gym” with some dumbbells and a treadmill.  You can use dumbbells to press, snatch, squat, clean, “kettlebell” swing, thruster, man-makers, bicep curls, etc etc.  So in the workouts below, feel free to sub in a dumbbell movement of your choice.  If you have a fancier gym, then knock yourself out – use their elyptical, or bike, or lat pull-down machine.

But if you have not got access to any equipment at all, then get creative and use your suitcase to lift (overhead squat, press, farmer’s carry, deadlift, jump over it) or load a backpack with some heavy items (books, shoes, whatever you can get your hands on) and use it as a sandbag, or a kettlebell.

Basically, there is no excuse not to train while you are away, other than the fact that you just don’t want to……..which is cool.  If you want to have a break and let your hair down, then do it.  Just don’t come back feeling guilty saying, “I should have trained”.

If you do want to avoid those holidays guilts though, then set aside 5 to 15 mins a day to move with intention, even if all that means is a set of 20 squats, 20 push-ups and 20 sit-ups which can be done in a matter of minutes after you roll out of bed.

Check out some of the workouts below and feel free to mix and match.  You  guys know what you need to do.

Enjoy your holiday!

-AB

a) Go for a jog.  This is possibly the easiest way to exercise while you are on holidays and it will also give you a chance to explore the area.  I love going for an early morning jog when the town is waking up.  You get a whole new perspective on the place you are staying in.

b) For time:

20 Burpees

30 Sit-ups

40 Squats

30 V-ups

20 Burpees

c) 21-15-9

Hand Release Push-ups

Russian Twists (fill a small backpack with some books and use as a kettlebell)

Supermen

d) 10 min AMRAP

20 Jumping Lunges

10 Burpees over your suitcase

3 Wall Climbs

e) 12 min EMOM (every min on the min)

1st min – 30 sec Handstand Hold

2nd min – 15 Squat Jumps

3rd min – 15 Sit-ups

f) Partner WOD with your “partner” or kids

Alternate complete rounds for 3 each of:

10 Burpee Broad Jumps

10 Push-ups

Lunge back to start position

 

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