Training Blog
Thurs Jan 5
Workout of the day
Skip 100, 10 push-ups, 20 sit-ups 30 squats, run 400m, 10 pull-ups, 20 dips, 30 box jumps - 5 ROUNDS
Tues Jan 3
Workout of the day
Row 400m, 15 Kettle Bell Power cleans, 10 Kettle bell swings, 5 Kettle Bell get-ups - AMRAP in 15 mins
10 chin-ups, 20 box jumps, 30 wall ball - AMRAP in 15 mins
Mon Nov 28
Workout of the day
Run 400m, 20 wall-ball, 20 med ball push-ups, 20 med ball sit-ups, 20 med ball lunges, 20 med ball snatches 5 ROUNDS
Mac's greatest Glute guide
Make sure you know how to do all these exercises safely before getting started and start at %50 weight and intensity and work your way up. You can use this whole thing as a glute focused "leg day" or throw any one of the three into your workout.
Complex one
Glute bridges: 3 x 10 Use bands or hold the contraction at the top to increase the work load. Just trying to get your buns warmed here, not toasted, so take it easy. Click here for the YouTube clip
Heavy Squat: 5 x 8 Depth is really important here, thighs parallel to the ground. More experienced trainers with good squatting actions can go heavier and drop a few reps.
Air squats: 60 secs This is the burner. With a running clock start squat jumps, controlled on the way down, explode up so that your feet leave the floor. Land soft and control back down to full depth. Slow down to full range squats as you fatigue past being able to maintain form. Rest one minute. Do it again. Three sets in total.
Complex two
One leg bridges:
Loaded lunges:
Jumping lunges:
Complex three
Barbell hip thrusts:
Kettle bell step-ups:
10 TRX Sprinter starts:
Mon Sept 26
shuttle runs
5 x 25 of: goblet squats, jumping lunges, push-ups, swings, squat jumps
3 x 15 of: pull-ups, burpeeze, swings
Thurs July 28
Workout of the day
20 KB swings, 20 renegade push-ups, 20 KB thrusters, 20 seated twists, 20 KB lunges x 5
Wed July
Workout of the day
Alternating with a partner, 20 on 20 off, 4 rounds each of: pull-ups, wall-ball, weighted lunge twists, medicine ball extensions, KB chops
Mon July 25
Workout of the day
10 chin-ups 20 box-jumps 30 push-ups 40 wall ball 50 sit-ups - 4 ROUNDS
Wed July 13
Workout of the day
TABATA this! 20 secs on, 10 secs rest, 8 rounds of each exercsie: skipping, cycling, push-ups, squats, sit-ups, jumping lunges.
If you want to read more about the TABATA protocol, here is a link to the abstract for the original study, or if you want something a bit easier going click here.
Tues July 12
Workout of the day
Intervals, 40 secs exercise, 60 secs cardio (skip, row, cycle) x 6 different exercises
Mon July 11
Workout of the day
Every minute on the minute: 5 burpeeze, 5 pull-ups - 30 minutes (oh yeah)
Sat July 9
Workout of the day
Run 400m, 100 Kettle Bell Swings, Run 400m, 100 pull-ups, Run 400m, 100 push-ups, Run 400m, 100 knee raises, Run 400m, 100 box jumps, Run 400m, 100 bicep curls, Run 400m, 100 high pulls, Run 400m, 100 lunges
Wed June 15
Workout of the day
10-1 & 1-10, Kettle Bell thrusters/TRX push-ups, Kettle Bell high pulls/TRX pull-ups, Kettle bell overhead lunge/TRX tucks
Thurs June 9
Workout of the day
50 wall ball, 50 box jumps, 50 burpeeze, 50 pull ups, 50 push-ups (feet elevated) 50 suitcase carrys, 25 bicep curls, 25 shoulder press, 25 dips, 25 sit-ups, 25 oblique crunches (each side)
Sat May 28
Workout of the day
500m rowing sprint, 20 high-pulls, 20 shoulder press, 20 push-ups, 20 pull-ups, 20 sit-ups
Thurs May 26
Workout of the day
Medicine ball workout alternating with a partner, 4 rounds of 20 reps each, wall-ball, lunge & twist, push-ups, leg extensions, seated oblique twists and woodchops
Wed May 25
Workout of the day
1 min on, 1 min off, 5 rounds each exercise, K.B. swings, Pull-ups, Shoulder Press, Plank/side plank
Tues May 24
Workout of the day
Running Bears - 5 rounds of 6x6 - BEARS = deadlift, clean, front squat, shoulder press, back squat, shoulder press
Mon May 23
Workout of the day - Whatever!
50 K.B whatever you choose, 10 push-ups, sit-ups, squats 40 K.B. whatever you choose, 20 push-ups, sit-ups, squats, 30 K.B., 30 PU, SU, SQ, 20 + 40, 10 + 50
Wed May 4
Workout of the day
Every minute on the minute for 30mins, 5 deadlifts (50% 1RM) 10 stair climbers
Tues May 3
Workout of the day
5 rounds of ten reps each of Kettle bell sit-ups, goblet squats, swings, dips and push ups, then 2min row, 2min ride, 2 min run
3 rounds of 15 o'head squats, 20 lunge+bicep curls, 20 plank rotations, 15 box jumps
Mon May 2
Workout of the day
10 x thrusters, run 300m AMRAP 8 mins, 10 x chin-ups, run 300m, AMRAP 8mins, 10 x Kettle Bell Sumo Deadlift High-pulls, run 300m, AMRAP 8 mins
Wed April 27
Workout of the day
100 skips, 10 plank twists, 200 skips 20 renegade push-ups, 300 skips 30 thrusters, 400 skips 40 kettle bell lunges, 500 skips 50 kettle bell swings - repeat with rowing instead of skips - and get nice and sweaty
Thurs April 22
Workout of the day
1500m row, 21-18-15-12-9-6 pull-ups, shoulder press, back squat, sit-up - owwww
Mon March 28
Workout of the day
"Legs eleven" 6 rounds of: 11 Kettle Bell lunges, 11 KB squats, 11 KB reverse lunges, 11 KB step-ups, 11 squat jumps and 110 skips = feel the burn!!
Sat March 26
Workout of the day
Every minute on the minute: 3 body-weight deadlifts, 3 burpeeze, chin-ups
Fri March 25
Workout of the day
500m rowing sprint, 50 wall-ball 3 times (yuk)
Thurs March 24
Workout of the day
10 rounds of body-weights squats - max reps, then 1 min on 1 min off, max-reps push-ups and sit ups. 3 times.
Sat Jan 29th
Workout of the day
SPRINT! 250m row, 20 lunges, 25 push-ups - 5x
Thurs Jan 27
Workout of the day
1 rep 5 secs rest, 2 reps, 10 secs rest, 3 reps, 15secs rest up to 10 reps. 50% 1RM of bench and squat, then burpeeze then abs
Sat Jan 15
Workout of the day
A 500 workout: 10 x 10 push-ups, sit-ups, squats, kettle-bell swings, lunges
Thurs Jan 13
Workout of the day
Warm-up: row 300m, 30 push-ups, row 200m, 20 push-ups, row 100m, 10 push-ups. Then: 21 - 15 - 9 thrusters, chin-ups. Then 5 mins abs
Wed Jan 12
Workout of the day
Every minute on the minute for 30 mins: 3 burpeeze, 5 pull-ups, 10 squats
Mon Jan 10
Workout of the day
Skip 100, 50 pull-ups, skip 100, 75 push-ups, skip 100, 100 sit-ups, skip 100, 150 squats
Sat Jan 8
Workout of the day
100 push-ups over 5 mins - stay up the whole time, 100 sit-ups over 5 mins - legs elevated the whole time - YUK
Thurs Jan 6
TABATA is your friend! workout of the day
20 secs as many reps as you can, 10 secs rest 8 rounds of each exercise: push-ups, squats, pull-ups, sit-ups, dips
Wed Jan 5
Happy Birthday to MY GYM workout of the day
Snakes and Ladders: 1-10 & 10-1, deadlifts/chin-ups, then squats/burpeeze
Tues Jan 4
Welcome back! Workout of the day
FIGHT GONE HEAVY, 1min per exercise 30 secs rest between, as heavy as you can manage with good form: pull-ups, squats, deadlift, bench press, plank, dips
Thurs Sept 16
Workout of the day
Every minute on the minute 3reps - Clean & Jerk for 10mins, Thruster for 10mins, SDLHP for 10mins
Wed Sept 15
Workout of the day
FIGHT GONE BAD - LEGS AND ABS - 60secs each exercise: box jumps, plank, overhead squats, push-aways, Russian step-ups x 3 rounds
Tues Sept 14
Workout of the day
1 min ride/row/skip + 10 reps back squat/trx pulls/dips
2 min ride/row/skip + 20 reps back squat/trx pulls/dips
3 min ride/row/skip + 30 reps back squat/trx pulls/dips
Mon Sept 13
Workout of the Day
SPRINTS 10secs, 20secs, 30secs, 40secs, 50secs, 40secs, 30secs, 20 secs, 10secs...
If you are itching to read/leave a comment on how easy/hard the workout was... find us on facebook
Tues June 29
Workout of the day
With a partner - alternating, ten reps each, as many times as possible in 5 mins -
BACK SQUATS, DEADLIFTS, SHOULDER PRESS, CHIN UP
Monday June 28
Workout of the day
100
100 chins, 100 push-ups, 100 sit-ups, 100 squats
Sat June 26
Workout of the day
21-18-15-12-9-6
Cleans, box-jumps, sit-ups
Fri June 25
Workout of the day
ABSolutely fabulous
100 skips, 20 sit-ups, 20 knee raises, 20 side crunches, 100 skips...
AMRAP (as many reps as possible) in twenty minutes
Thurs June 24
Workout of the Day
Hells Bells
Single and double arm kettle bell swings, high pulls, shoulder press - starting with the 8kg bell and making your way up to 24kg if you can!
Wed 23 June
"Running Bears" run 400m + 6bears x 6 rounds
Tues 22 June
200 squats, 150 sit-ups, 100 push-ups, 75 chin-ups - for time
Mon 21 June
"Snakes & Ladders"
10-9-8-7-6-5-4-3-2-1 reps of chin-ups, alternating with 1-2-3-4-5-6-7-8-9-10 reps of dips
then 10-1 front squats / 1-10 shoulder press and 10-1 sit-ups / 1-10 knee raises (abtastic!)
Sat 19 June
20 wall ball, 20 clean and jerk, 400m row - AMRAP (as many rounds as possible) in 30 mins
Fri June 18
FILTHY FIFTY
50 sit-ups, 50 chin-ups, 50 push-ups, 50 squats, 50 push-ups, 50 kettle bell swings
Thurs June 17
With a partner: 1 min on 1 min off - for 10 mins each exercise: chin-ups, sumo deadlift high pulls, bent over rows
Wed June 16
One of the Crossfit ladies... "Helen" 400m run, 21 Kettle bell swings, 12 pull-ups AMRAP (as many rounds as possible) in 30 mins
Tues June 15
With a partner as many reps as possible between the two of you - 2mins on each exercise: rowing, chin-ups, box-jumps, medicine ball sit-ups, shoulder press (TWO ROUNDS)
Mon June 14 HOLIDAY!
Sat June 12
500m row, 100 push-ups, 500m row, 100 sit-ups, 500m row 100 squats - urgh!
Fri June 11
70 burpeeze, 60 sit-ups, 50 kettle bell swings, 40 pull-ups, 30 push-ups (this workout has Kate's name written all over it)
Thurs June 10
One of the Crossfit ladies... "Nancy" 400m row, 15 overhead squats, 10 push-ups, 5 pull-ups
Wed June 9
TEN heavy singles - clean+jerks
Tues June 8
TABATA THIS!
Russian Kettle bells + Japanese TABATA protocol = 20 seconds as hard and as fast as you can with a 10 second rest of Abs, American Swings, Thrusters, Sumo deadlift high pulls and woodchops (8 x 20secs of each)
Mon June 7
One of the Crossfit ladies... "Barbara" 5 chin-ups, 10 push-ups, 15 sit-ups, 20 squats AMRAP in 30 mins
Tues May 25
Workout of the day:
Pick 5 excercies. In the first minute sprint for 10 sec, rest for 50 sec. In the second, sprint for 20, rest for 40. 30/30 in the third. 40/20 in the 4th. 50/10 in the fith and sprint the full minute in the sixth. Move on to the next excercise.
Sat May 15
Run Fran Run. 21-15-9. Chinups in the park and then run back to the gym for thrusters!
Mat, emo and Lynsey punched thru it in 14 odd minutes and Tracy smashed it out in 13 and a bit, great work folks.
Thursday 13 May
Workout of the day: 100's & 100's.
100 each of Kettlebell swings, feet elevated push ups, kettlebell lunges, Chin ups and Kettlebell sit ups.
Lots of fun was had by all...
Sorry for the absence of workouts - having a baby takes up a lot of time! Trying to get back on track
Mon Feb 8
Workout of the Day
400m row, 30 wall balls, 30 box jumps, 400m run - 4 ROUNDS
Thurs Feb 4
20, 18, 16, 14, 12... etc: Kettle-bell hurdle jump, American swing, woodchop, sit-up, shoulder press - whoo hoo!!
Tues Feb 2
100 x kettle-bell walking lunges, 100 x pull-ups, 100 x bench, 100 x squats, 100 x kettle-bell abs
Mon Feb 1
Every minute on the minute: 10, 20, 30, 40, 50 60 second sprints - wall-ball, push-ups, box-jumps, kettle bell thrusters
Mon Jan 25
400 meter row
50 knee raises
300 skips
50 KB thrusters.
Hammer it out as fast as you can but pull up at the 30th minute.
Sat Jan 23
"Mary"
A.M.R.A.P. 20 Minutes were rounds consisting of 5 push ups, 10 sit ups and 15 squats. And our winner on Saturday was Oscar with 27 rounds followed closely behind by Tracey and M with 26 rounds - that's a lot of squats!
Fri Jan 22
Alternating minute long.... just kidding.
20 KB Swings
10 Dips
20 Deads
10 Chins
20 Push ups
10 Front Squats
Thurs Jan 21
Workout of the day
Alternating minute long work / rest intervals with your partner do 10 minutes (5 minutes on, 5 minutes off) of push ups, shoulder press and finally wall ball. No rest between exercises...
Wed Jan 20
Workout of the day
Alternating minute long work / rest intervals with your partner do 10 minutes (5 minutes on, 5 minutes off) of Chin ups, Sumo deadlift high pulls and finally rowing sprints. No rest between exercises...
Tues Jan 19
Workout of the day
Stolen from www.crossfit.com
"With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round."
Keep it up for at least 15 minutes.
Mon Jan 18
Workout of the day
THIS IS... KETTLE BELLS!
100 Kettle bell sit ups, 100 Kettle bell American Swings, 100 single arm thrusters
Sat Jan 16
Workout of the day
With a partner - alternating, ten reps each, as many times as possible in 5 mins -
BACK SQUATS, DEADLIFTS, SHOULDER PRESS, CHIN UPS
Thurs Jan 14
Workout of the day
BEARS
6 sets of 6 - One bear = deadlift > clean > front squat > overhead press > back squat > overhead press
You know you love it!
Tues Jan 12
Workout of the day
PHAT ASS TABATA
Tabata protocol, 20 secs as many reps as possible, 10 secs rest, 8 rounds of each exercise: Bench Press, Chin-up, Deadlift, Back Squat
Wed Jan 6
Workout of the day
EVERY MINUTE ON THE MINUTE
10 cleans, then 10 squats, then 10 shoulder press
Tues Jan 5
Workout of the day
"Kettle Bell Kings"
100 kettle bell swings, 100 kettle bell high pulls, 100 kettle bell thrusters
Mon Jan 4
Workout of the day
"TABATA is my bitch"
Tabata protocol, 20 secs as many reps as possible, 10 secs rest, 8 rounds of each exercise: box jumps, thrusters, push-ups and sumo deadlift high pulls
Tues Dec 15
Workout of the day
"Hells Bells"
Starting with the 4kg kettle bell, moving through the 8kg, 12kg, 16kg, 20kg, 24kg bell
Swings, high-pulls, thrusters - 10 each arm - stop when you can't lift the bell any more!
Sat Dec 12
Workout of the day
One of the Crossfit ladies..."Mary"
5 push-ups, 10 sit-ups, 15 squats - AMRAP (As Many Rounds as Possible) in 20 mins
Wed Dec 9
Workout of the day
With a partner: you row 500m - they skip, you do 20m walking lunge - they do kettle bell swings, you do 20 knee raises - they hold a plank - 3 rounds of each
Mon Nov 23
Workout of the day
Snakes and Ladders
10 chin-ups/1 dip, 9 chin-ups/2 dips, 8 chin-ups/3 dips, 7 chin-ups/4 dips, 6 chin-ups/5 dips, 5 chin-ups/6 dips. 4 chin-ups/7 dips, 3 chin-ups/8 dips, 2 chin-ups/9 dips, 1 chin-up/10dips
repeat for dead-lifts and shoulder press and again for sit-ups and knee raises
Oh Yeah
Thurs Nov 19
Workout of the day
HEAVY front squats
Wed Nov 18
Workout of the day
FILTHY 50
50 push-ups, 50 sit-ups, 50 box jumps, 50 chin-ups, 50 kettle bell swings, 50 thrusters
Tues Nov 17
Workout of the day
FIGHT GONE BAD
Thrusters, sit-ups, push-ups, box jumps, knee raises - 1 min of each exercise, 5 seconds to change, 1 min rest between rounds. 3 ROUNDS
Mon Nov 16
Workout of the day
Split Jerks and Chin-ups - ten of each - 5 sets
Thursday Nov 12
Workout of the day
Baby Bell
10m kettle bell walking lunge, 10 kettle bell swings, 10m kettle bell walking lunge, 10 kettle bell thrusters; 20m kettle bell walking lunge, 20 kettle bell swings, 20m kettle bell walking lunge, 20 kettle bell thrusters; 30m kettle bell walking lunge, 30 kettle bell swings, 30m kettle bell walking lunge, 30 kettle bell thrusters; then 40...then 50...
Thursday Oct 29
Workout of the day
RUN FRAN RUN!
Run 200m 21 chin-ups, run 200m 21 thrusters, run 200m 15 chin-ups, run 200m 15 thrusters, run 200m 9 chin-ups, run 200m 9 thrusters
Tuesday Oct 27
Workout of the day
Every minute on the minute
PUPPIES 3push-ups, 5 sit-ups, 8 squats
PACK 5 push-ups, 10 sit-ups, 15 squats
BIG DOGS 7 push-ups, 12 sit-ups, 18 squats
Monday Oct 26
Workout of the day
SUPER HEAVY DEADLIFTS
1-1-1-1-1-1-1
Tuesday Oct 20
Workout of the day
TABATA this!
squats, push-ups, sit-ups - 20 secs on 10 secs rest, 8 rounds of each
Monday Oct 19
Workout of the day
A "300" workout
25 sit-ups, 20 kettle bell swings, 15 box jumps, 10 dips, 5 pull-ups - AMRAP in 30 mins
Saturday Oct 17
Workout of the day
Parklife
Jog from one station to the next - stations: kettle bell high pulls, bench jumps, push-ups, sit-ups - AMRAP in 20 mins
Thursday Oct 15
Workout of the day
Clean and heavy
10 HEAVY CLEAN AND JERKS
Tuesday Oct 13
Workout of the day
100
100 chins, 100 push-ups, 100 sit-ups, 100 squats
Monday Oct 12
Workout of the day
21-18-15-12-9-6
Cleans, box-jumps, sit-ups
Saturday Oct 10
Workout of the day
ABSolutely fabulous
100 skips, 20 sit-ups, 20 knee raises, 20 side crunches, 100 skips...lt;/p>
AMRAP (as many reps as possible) in twenty minutes
Thursday Oct 8
Workout of the Day
Hells Bells
Single and double arm kettle bell swings, high pulls, shoulder press - starting with the 8kg bell and making your way up to 24kg if you can!
Thursday Sept 17
Workout of the Day
Lot's o Legs!
air sqats, back squats, front squats, alternating leg lunges with medicine ball overhead
