28022016

The Challenge for March is 300FY Max calories in 10 minutes on the Airdyne. The premise is simple: climb aboard the Airdyne (input weight in lbs) and with the timer set to 10:00 amass as many calories as you can. There is a catch however. ‘God Tier’ status is achieved by getting to 300 calories; which is a whopping thirty calories per minute. Each outing at the bike should put you in a position of wanting to best your previous personal record so there is no slacking. This is for MAX calories, not just ‘a lot.’ You’ll have to find your pace, then stick with it and ride it out until the clock expires.Your quads will become lactic, your brain will beg you to ease up, and the last three minutes will be the longest of your life. Pro-tip: if a doctor gives you ten minutes to live, climb on an Airdyne and your remaining time on earth will be an eternity. The ‘FY’ in the name hints as to how you will express your feelings towards me upon seeing this...

27022016

Strongman Saturday 1. Three max distance Farmers Walk efforts at ~50% 1RM Boys 110kg (55kg per hand) Girls 60kg (30kg per hand) 2. Prowler Push 15m – Work up to a heavy effort for the day. Boys 205kg Girls 185kg 3. One Mile Rogue Sled Pull in Teams for Time Boys 50kg Girls...

24022016

Wednesday Group Training 2000m Time Trial Row or Ski. Log your details on the Concept2 Website. Everyone got PB’s! Build up to a 1RM Deadlift. Everyone got PB’s! Jade destroyed her previous PB with a 125kg lift. Well done all. Then Partner Barbell WOD In partners complete one full rep of the following complex 1 Deadlift 1 Power Clean 1 Power Clean & Power Jerk 1 Squat Clean Thruster The complex must be completed in the exact order without dropping the bar. Failure to complete the complex is a no-rep. Partners must alternate reps. The workout is 20 minute AMRAP Starting weight for men is 50kg and 25kg for women. Every 30 reps (15 per partner) the weight on the bar must be increased by 10kg. Well done everyone, good...

23022016

Lift Like A Girl – Group Session 1. Two rounds of.. Skierg & Row 250m Easy, 250m Hard 2. Back Squat 3 x 5 to 8 with 60s rest 3. Build up to a Deadlift 5RM – 20/16 KB swing x 15 after each set 4. For time… 50 x Wallballs BUT EMOM 5 x...

20022016

Strongman Saturday 10am Making a change with an all male line up we took our training outside in the yard and partook in some heavy duty Hybrid Strongman shenanigans. 9 rounds for time Time cap 30 mins. Atlas Stone 70kg increasing reps every 3rd round 111222333 20m Prowler 95kg (ground wet so kept it light) Big Tyre Flip increasing reps every 3rd round 111222333 So just to recap for Zoe Tims… First to third round 1 stone to shoulder 20m Prowler 1 tyre flip Forth to sixth round 2 stone to shoulder 20m prowler 2 tyre flip Seventh to ninth round 3 stone to shoulder 20m prowler 3 tyre flip Regress weight of stone & tyre as required Well done guys! Good...