Tuesday 24 September 2024
Warm-upAMRAP 8 (easy/moderate pace 2-3 rounds)10 Air squats10 Sit-ups10 Ball slams (light) WorkoutAMRAP in 20 minutesMinute 1: Max Reps Ball Slams (M: 10kg/ F:7kg)Minute 2: Max Reps Med ball Goblet Squats (M: 10kg/ F:7kg)Minute 3: Max Reps Med Ball Sit-Ups (M: 10kg/ F:7kg)Minute 4: Rest ...
Monday 23 September 2024
Warm-up3x10 PVC Pass-Throughs10 PVC Good-mornings10 Box Step Ups10 Bent Over Row (Empty Bar)10 Deadlifts (Empty Bar) Strength/TechniqueDeadlift*Warm up to first set before we startEvery 2 minutes (6 sets)3-3-3-2-2-2 Workout21-15-9 reps for time:Deadlifts (Rx: M:100kg F:70)Box jumps Scaling:Deadlift: Lighten weight to something challenging but do-able (You should be able to do sets of 5 with good form at the chosen weight)Box Jump: Box step-ups/lower box height ...
Friday 20 September 2024
Warm-up3x10 Push-ups10 Ring Rows Strength/TechniqueOpen gym (15- 20 minutes)*Work on any movement/skill you like*Remember to warm up properly for what you are doing (at least 2-3 light sets) Workout*Not for time, our aim is to do as little penalties as possible while maintaining good form100 Barbell Curls (empty bar) - every break = 10 push-ups100 Skull Crushers (empty bar) - every break = 10 push-ups Scaling: reduce reps to 80, 70 or 60 Alternative workoutAny missed workout from the week or any of the "girl" benchmark workouts on the wall ...
Thursday 19 September 2024
Warm-up8 Minutes (moderate/easy pace, about 2-3 rounds)5 Inch worm (Walkers) https://www.youtube.com/shorts/o5owhd6Eg5o10 Dumbbell Strict press per arm (light)10 Front Squat (Empty Bar)10 Push press (Empty Bar)5 Thruster (Empty Bar) Strength/TechniqueStrict Press (15-20 minutes)*Warm up to first strict press set before we start10-8-6-4*Unbroken sets, work up in weight*Rest to recovery between sets Workout3 rounds for time:15 thrusters (M: 40kg/ F:30 Kg)15 pull-ups ...
Wednesday 18 September (16:30 first class)
Important Announcement!We are heading on a lil vacation from Wednesday the 18th to Friday the 27th of September.We've organized with Nathan (an OG member from years back) to drive the classes in this time.Nathan will facilitate the class and make sure everyone keeps doing what they are already doing (a.k.a moving safely and keeping intensity high :)).We will not be having any formal classes for the 17:30 sessions during this time - Martin and Lexi will be there on some days (depending on their schedules) so please check with them if you want to drop in on those! Enjoy the workouts...
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