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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″

 

YOUR HUMP DAY WORKOUT

WORKOUT OF THE DAY

STRENGTH

A. Take 10 mins to build up to a heavy Snatch Pull

 

B. 3 sets of:

5 Power Snatch

***Focus on a fast turnover using the pull as a primer.

CONDITIONING

5 sets of:

50m Sled Sprints 60/40kg

See how fast you can go!

ACCESSORIES

3 sets of:

10 Single Arm Press

 

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