Blog Archives
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
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
