Tag Archives: training

Workout of the day for Wednesday 10th January – Strongman Day

So these guys are pretty strong…

Why do we incorporate yoke carries into our training? Well, if you have ever got under a heavy yoke you will almost instantly get an idea of the benefits.

Squats and deadlifts are usually the most popular lifts in gym and often it’s because those two movements allow you to lift the most weight, and lifting up heavy stuff makes you feel awesome!

Whilst squats and deadlifts are certainly full-body movements, they don’t quite compare to picking up a heavy yoke and taking it for a walk in terms of head-to-toe muscle recruitment.

Given the fact that you’re putting your body under a much heavier load than it is used to (much heavier than a squat or deadlift!), a heavy yoke walk elicits an awesome physical response in the body. Benefits include strengthening the upper back, glutes, hamstrings, lower back and hips

Given the extreme load placed on the body super heavy carries should be performed occasionally as part of your training routine, even just a couple of times a month can give you great benefits.

In terms of standards to aim for Strength Education recommends 2 x bodyweight as a realistic and achievable weight for men and women who strength train. 2.5 x bodyweight is a marker of good progress, but the next big landmark is 3 x bodyweight, and that’s a pretty advanced standard. For women, 3 x bodyweight is a superb standard…Get yourself to 4 x bodyweight and you are in the top one percent in the world.

Workout of the Day – CrossFit

A) Build to a heavy yoke carry

B) Every 90 seconds for 15 Minutes :

5 Bench press (Heavy)
5/5 Dumbbell rows (Heavy)
AMRAP Row for calories in remaining time

Workout of the Day – Weightlifting Club

A) Snatch pull + Snatch
2 x 1+1 @ 70%
2 x 1+1 @ 72.5%
2 x 1+1 @ 75%
B) Push press
4 x 4 @ 70-75%
C) Back squat
4 x 3 @ 70-75%

Workout of the Day – Tuesday 24th October

People who do not know how to squat do not have normal hip function, don’t have normal leg functional. They can’t jump, run, throw or punch correctly.” – Greg Glassman

Box Brief

  • Remember we have our Halloween Party on Friday from 18:00. Get dressed up and come on down for a workout and some Halloween games
  • Have you tried out our new Yoga for Athletes Class? Saturdays 1pm to 2pm!

Workout of the Day – CrossFit

A) Back Squat: 3×5, across
*Aim to add 2.5 to 5kg from your last back squat session

B) Seated dumbbell press: 3 x 5

C) 5 Rounds of:
8 Dumbbell push press
10-12 Nordic hamstring curls (6- 8 Full GHR)

Workout of the Day – MetCon Class

A) For time
400m Run or row
15 Dumbbell hang squat clean 22/16kg
400m Run or row
15 Dumbbell shoulder to overhead 22/16kg
400m Run or row
15 Dumbbell hang squat clean 22/16kg
400m Run or row
15 15 Dumbbell hang squat clean and press 22/16kg

B) 8 x 15 seconds on : 15 seconds rest
Max calories on airdyne

Workout of the Day – Structural Strength

A) Lower Body Accessory

3 Supersets
A1) Romanian deadlift: 10 reps with a 4 second lower on each rep
A2) Skater squats: 10 per side
A3) Banded good mornings: 20 reps
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

B) Upper Body Accessory

3 Supersets
B1) Single arm dumbbell bench press: 10 per side, ‘resting’ arm holds lockout position
B2) Single arm dumbbell row: 10 per side, ‘resting’ arm holds top of row position
B3) Reverse snow angle: 20 reps
*B1 and B2 have a 3 second eccentric on each rep
*Rest 30 seconds between B1, B2 and B3, and 2 minutes between rounds

C) Finisher

Every 30 seconds, for 8 minutes, alternate between
10 Push-ups (load as needed)
5 Strict pull-ups (load as needed)