Blog
20
01
2020

Mon 20th Jan

By: admin0

Workout: A. Squat x 3 sets; 3min rest men: 3 x 3 @80-85% 1rm women: 3 x 5 @ 85% 1rm B1. Pendlay Row 4 x 6; 1min rest B2. DB Flys 4 x 12; 1min rest C1. Copenhagen Plank 3 x 30sec each side; 30sec rest C2. Banded Deadbugs 3 x 10/10; 30sec rest

17
01
2020

Fri 17th Jan

By: admin0

Workout A. Deadlift 5 x 3; 3min rest B1. DB Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing 4 x 15; 1min rest B3. RKC Plank 4 x 30sec; 1min rest C. Barbell Curls 3 x 12; 1min rest

15
01
2020

Wed 15th Jan

By: admin0

Workout A. Bench girls: 8,5,8,5,8 @75-85% guys: 5,5,5,5,5 @75-80%  B1. Chin Up Progressions x 3 sets; 1min rest B2. Prone Flys 3 x 12; 2min rest C1. Seated Arnold Press 3 x 10; 1min rest C2. DB Lat Rasie 3 x 12; 1min rest D. DB Ext Rotation 3 x 10/10; 45sec rest

13
01
2020

Mon 13th Jan

By: admin0

Workout  A. Squat x 5 sets; 3mins rest between sets girls: 5,5,5,5,5 @80-85% 1rm guys: 3,3,3,3,3 @75-80% 1rm B1. Ring Row 3 x 12; 1min rest or B1. Pendlay Row 3 x 6; 1min rest B2. DB Lat Raise 3 x 12; 1min rest C1. Banded Deadbug 3 x 8/8; 45sec rest C2. Single Leg Glute Bridge 3 x 30sec each leg; 45...

10
01
2020

Sat 11th Jan

By: admin0

Workout A1. Press 4 x 5; 30sec rest A2. Single Leg Glute Bridge 4 x 30sec each leg; 2min rest B1. Ring Row 3 x 12; 1min rest B2. DB Skull Crushers 3 x 12; 1min rest B3. DB Lat Raise 3 x 12; 1min rest C. DB External Rotation 3 x 10/10; 1min rest (target is 10% of Bench 1rm)

10
01
2020

Fri 10th Jan

By: admin0

Workout  A1. Deadlift 4 x 5; 30sec rest A2. Band Lat Activation 4 x 12; 2min rest B1. Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing / Band Pullthrough 4 x 12; 1min rest B3. Side Plank 4 x 30sec each side; 1min rest or B3. Side Bends 4 x 12/12; 1min rest Finish-  Loaded Carries or Row Sprints

09
01
2020

Thu 9th Jan

By: admin0

Workout:  Partner format -> 1 person works / 1 person rests. 1 person DOES NOT do any exercise while their partner is completing their round. Block 1  3 Rounds of: 15 KB Swings 500m Skierg 5mins Rest Block 2  3 Rounds of: 15 AbMat Sit Ups 1000m Bikeerg 5mins Rest Block 3  3 Rounds of: 15 Pushups...

08
01
2020

Wed 8th Jan

By: admin0

Workout A. Bench girls: 8,5,8,5,8 @75-80% 1rm guys: 5,5,5,5,5 @ 75% 1rm B. Chin Up Progressions x 3 sets; 2-3min rest C1. Seated Arnold Press 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. Band Pullaparts 3 x 20; 1min rest

06
01
2020

Mon 6th Jan

By: admin0

Happy New Year!! We are back on the start of a new cycle to coincide with the Body Composition Challenge. Expect to see slightly higher volume over the next few weeks. We will also be looking to work on some specific progressions in the conditioning sessions for the folks going down to the rowing ch...