Blog Archives

EASTER MONDAY WORKOUT – 9.30m session only today

WORKOUT OF THE DAY

STRENGTH

In pairs, take 10 minutes to find a 3RM Thruster from the floor

CONDITIONING

A. The Egg Burn

48-24-12

Kettlebell Swings 24/16kg

Box Jumps

Front Squats 40/30kg

B. In pairs, alternate full rounds for 6 mins:

3 Devils Press

6 Dumbbell Deadlifts

3 Thrusters 20/15kg

 

Advertisements

IT’S A GOOD FRIDAY FOR A GOOD WORKOUT!

Two of our young pups, Izzy and Lewis, have teamed up for the Allstar Alliance comp.

Don’t forget we are only running a 9.30am class, followed by a 10.30am Open Gym.

WORKOUT OF THE DAY

CONDITIONING

A. In teams of 3, 1 round for time:

1200m Row

60 Deadlifts 60/40kg

45 Shoulder to Overhead 50/30kg

30 Hang Squat Cleans 50/30kg

1200m Run together

 

B. Synchro

For time:

100 Synchro Air Squats

50 Synchro Sit-ups

25 Synchro Burpees

12 Synchro Half Hindus

 

C. Indian File

24 Dumbbell Snatches

16 Pull-ups

10 Jumping Squats

4 Wall Climbs

*work as a team, one behind the other.  you can’t move forward until the person in front of you has finished the movement.

 

DEADLIFTING

WORKOUT OF THE DAY

STRENGTH

Deadlift variations

3 x 4 on each leg Straight Leg Deadlifts

2 x 5 at 70%

2 x 5 at 80% of 1RM

CONDITIONING

8 minute AMRAP of:

10 Deadlifts 24/16kg

10 Russian KBS

10 Goblet Squats

30 Double Unders

ACCESSORIES

3×12 Hammy Curls

3×30 sec Superman Hold

 

 

LAYING DOWN FOUNDATIONS

WORKOUT OF THE DAY

CONDITIONING

A. Gymnicstix Conditioning

12 minute EMOM

1 – 10 Kipping Swings/5 High Backswings

2 – 7 Strict dips/7 Kipping Ring dips/5 Slow dips (eccentric)

3 – 15-25 second L-sit

B. 5 rounds for time of:

5 Thrusters 50/30kg

10 Slamballs

STRENGTH

Upper body accessory

Super-set 4 rounds of:

7 Seated Strict Press

7 Single Arm Bench Press

 

ANOTHER WEEK OF GETTING STRONGER!

Congrats to Sarah who competed in her first Power Lifting comp on the weekend.

WORKOUT OF THE DAY

STRENGTH

Deadlift – based off the 3RM from last week

5×5 Reps at 75% of what you did last Tuesday for SPEED

CONDITIONING

For time:

50 Double Unders

40 Box Jumps 24/20”

30 Wallballs

20 Chest to Bar pull-ups

10 Power Cleans 60/40

20 Chest to Bar Pull-ups

30 Wallballs

40 Box Jumps

50 Double Unders

NEWS AND EVENTS

Blue Mountains Hike 6 & 7 April

Don’t forget we are going bush next week with an overnight hike from Katoomba to Mount Solitary, and back the next day.  Let AB know if you are keen?  A few people are just doing a day trip only, walking from Katoomba to the Ruined Castle and returning by the afternoon.

Friday Night Lights 12 April

We are kicking off our first Friday Night Lights for the year.  We’ll be creating teams of mixed levels and then going head to head in a fun couple of hours of WODs and challenges.

First Aid Sunday 14 April

9am to about 2pm.  All are welcome to participate in this certified First Aid Course.  Cost is $110.

%d bloggers like this: