GO HARD OR..
...go home?
Are those REALLY your only choices?
You do need to work hard to get results, and we certainly get you working hard. But hard work only covers one area in the big picture of lifelong health and fitness. Training with us can be as tough as you make it.
Enjoying improved fitness through your entire life requires more smart training than hard training. And that means something different for everyone. Different load and repetitions for you, different movements for the next person, a slower pace for him, more intensity for her, missing a training component in favour of a more in depth warm up, and for some it may mean an entirely different workout altogether than what is on the board.
Listen to your body and tell the coaches what it's saying. There are countless variations and substitutions for what we're doing on the day. Come in instead of avoiding a session; stay and stretch instead of bombing out! And if all that you need is to come in and hang out without training or exercising, do it. That's what our gyms have always been - your third place. You coming in to move or hang out is still doing more than the overwhelming majority of the population on the couch in front of The Bachelor.
But, on the days you're feeling feisty, get uncomfortable and test the limits of your abilities often.
Life will demand that of you!
- Coach Imtiaz
TRAINING 8 OCTOBER
Monday
FITNESS
PERFORMANCE
A.
5 Front Squats EM x 7 @ RPE 7
B.
21 Air Squats
15 Slamballs 9/6kg
9 Burpees
3 rounds for time
A.
5 Back Squats EM x 7 @ RPE 7
B.
21 Wallballs 9/6kg
15 Burpees
9 Strict Pull-ups
3 rounds for time
Tuesday
FITNESS
1. 8 Romanian Deadlift, building
2. 12 Box Jump Overs 60/50cm
3. 16 KB Hang Clean & Pushpress
Alt EM x 15
B.
20/15cal Row
15 American Swing 32/24kg
100m Goblet Carry 32/24kg
E 5 M x 3
Wednesday
FITNESS
PERFORMANCE
A.
A1.
Z-press
A2.
sCTB
Alt EM x 8
B. “Chels”
5 Ring Rows
8 Pushups
12 Squats
EM x 20
A.
A1.
sHSPU
A2.
sMU
Alt EM x 8
B
"Chelsea for 20"
5 Pullups
10 Pushups
15 Squats
EM x 20
Thursday
FITNESS
A.
Power Clean
1 rep EM x 15, building from 60%
B.
In 5mins
100 Dubs
50 TTB (or Slamballs)
AMRAP Shuttle Run x 10m
REST 3mins
In 5mins
200m Run
50 Situps
AMRAP Dubs/singles
Friday
FITNESS
PERFORMANCE
A1.
Split Squat
4 x 8/leg, heavy
A2.
4 x 2-3
B.
20 DB Rows 15/10kg
30 Medball Cleans 9/6kg
100m Suitcase Walk 32/24kg
AMRAP in 10mins
A1.
Double KB Front Rack Reverse Lunge
4 x 16, heavy
A2.
4 x 2-3
B.
20 OH Squat 60/40kg
20 Deadlifts
20 Front Squat
20 Deadlifts
20 Back Squat
20 Deadlifts
Saturday
The Classic!!
Individual in-house competition. Three events, one drawn from the hopper just like the very first CrossFit Games, and then lunch!