Recently we held a 6 week Body Composition Challenge here in the gym. We usually do these once a year (towards Christmas) and I felt like running one in the summer for a few reasons – we had an influx of new members join the gym at that time and it would be a good way for them to hit the groun...
Team Tuesday Teams of 3 (for 36mins / 12 rounds)… Every 3 mins AssaultBike 12 cals DB Squat Cleans (1/4 BW per hand) x 4 or Teams of 4 (for 48mins / 12 rounds)… Every 4 mins AssaultBike 12 cals DB Squat Cleans (1/4 BW per hand) x 4 + Renegade Rows x 3/3
A bit of a break for Sarah’s wedding but back to work today! Warm Up: 90 90 Breathing Workout: A. Single Leg Glute Bridge 2-3 x 30sec each leg B. Squat 5-3 x 3 @80-85% 1RM; 3-4min rest *building on last week,...
Workout A. Front Squat / Anterior Loaded Squat 2 x 5; 70% approx B. Deadlift 5 x 3 @80%+ C1. 1 arm DB Floor Press w Glute Bridge 4 x 12/12; 1min rest C2. Renegade Row 4 x 10/10; 1min rest C3. Prone Flys 4 x 10; 1min rest D. Barbell Curls 3 x 10-15; 2min rest
Tempo Thursday Row 8 x 750m; 2min rest *Keep the Stroke Rate at 20 – 3 seconds per stroke. Learn to pace – ‘Push, Hinge, Pull’.
Workout A. Bench 5 x 3 @80%1rm approx; 3-4min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. Z-Press /or/ Half Kneeling Press 3 x 12; 1min rest B3. Single Leg Deadlift 3 x 6/6; 90sec rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest
No matter how tough the workouts are, there is always that sense of achievement (and maybe relief) when they are over! Team Triathlon In teams of 5 (for max distance)… 15 mins Skierg 15 mins Row 15 mins Bikeerg * every time a person comes off a machine, they must perform 3 Burpees as fast as...
Workout A. (Single Leg) Glute Bridge 2 x 30sec (each leg) B. Squat 5 x 3; 3min rest * add 2.5 – 5kg on last week, ideally same weight across ALL sets C1. Pendlay Row 4 x 6; 1min rest C2. DB Bench 4 x 12; 1min rest C3. Banded Deadbug 4 x 30sec; 90sec rest Optional: DB External Rotation 2 x 10/1...
Workout A1. Press 4 x 8; 1min rest A2. Glute Activation work x 4 sets; 90sec rest B1. Ring Row 3-4 x 10; 1min rest B2. Dips 3-4 x 10-15; 1min rest B3. KB Swing 3-4 x 20; 1min rest C. Row or Skierg 3 x 750m (+10-15sec 2k pace); 5min rest
