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1-677-124-44227 184 Main Collins Street, West Victoria 8007 Mon - Sat 8.00 - 18.00, Sunday CLOSED
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October 2016

#Glickfitwod 10/27/16 1)Four rounds Bench Press x 6-8 reps @ bodyweight Rest 45 seconds Plank from Elbows x 45-60 seconds Rest 45 seconds Ring Rows x 8-10 reps 1 second hold Rest 45 seconds 3 rounds Slight incline DB bench 10-12 Rest 60 seconds Supinated machine row 10-12 Rest 60 seconds 3 rounds Banded machine press 12-15 Rest 60 seconds Neutral grip hammer row 12-15 Rest 60 seconds 3 rounds Cable fly 12-15 Rest 60 seconds Mag grip neutral pull down 12-15 Rest 60 seconds 3 rounds Conditioning For time: Row 500Meters 10 Bench Press @ 225 Then 100 KB Russian twists.

10/13/16 Warm Up 3 rounds 5 pull up 10 sit up 15 pvc pass through 200 m row 1) Deadlift 3x5 @ roughly 75% 500lbs -New training cycle 4 weeks of dive start starting at 75% add 5-10lbs each week 2) 1 Arm Land Mine Row 5 X 3 Each arm 3) 6 rounds -6 DB Row Each Arm -12 Behind Neck Pull Down -120 Jump Rope Skips -1 min Airdyne active rest 4) 5 Rounds -8 Mag Grip Pull Down 1 second hold 60-90 second rest -5 Mag Grip Row 5 second hold 60-90 second rest 5) EZ Bar Spider Curls 4 X 10 1 second hold 6) Incline Hammer

GlickFitWOD 10/12/16 Off day from weights. Just conditioning Warm up 5 mins bike 3 rounds 10 sumo inch worm 15 air squat 20 pvc pass through 6 rounds 60-90 sec rest 1) 1/2 BW each arm farmers carry 30 yards down and back 2) 3/4 BW sled drag 20 yards 3) 3/4 BW Sled pull 20 yards 4) 20 Battle rope slams 5) 20 second Airdyne Sprint Core circuit 3 rounds non stop 1) barbell oblique twist - 50 reps 2) heavy band pulldown/crunch - 50 reps 3) DB oblique side bend - 25 reps each side

WOD 10/11/16 Warm Up 30 Goblet Squat 30 step up 30 leg extension 30 side to side lunge 1) Box Squat work up to heavy 3 X 3 then drop weight by 15% and do 3 X 6 2) Barbell Split Squat 5 X 10 3) Dead Stop Trap Bar Dead Quad Intent 4 X 8 4) 3 rounds KB Step Up 10 reps each leg Super set with Side Med Ball Slam 20 reps 90 second rest 5) Leg Extension 4 X 25 20x1 Tempo 6) Calve Raise 4 X 12

10/9/17 Warm up 3 rounds 15 air squats 15 sit up 20 pvc pass 10 cal row A bunch of scapular depression on lat pulldown 1)Seal row - work up to max effort set of 5 and then set of 3 -Increase weight by 5-10 lbs each week -Then drop weight to get 8-10 reps 2)4 rounds 90 sec rest Seal row 8-10 reps Mag grip pull down 12 reps Axel Bar curl 15 Cable rope ab crunch/hip extension 20 3)Supinated hammer pull down 3 x 12 last set two drop sets 4)DB hammer curl 3 x 12 5)5 rounds of: 1 Sled pull (20yd. each @ 1/2 BW) 10

Warm Up: 3 rounds 10 push ups 15 ring row 20 pvc pass through 250m row 1)Bench press 4x6 295 2 min rest -First week start at 75% of 1RM and increase by 5lbs each week 2)Flat DB press 120lb AMRAP -First week pick weight you fail between 12-15 reps.  Once you beat your previous rep count by 3 increase by 5 lbs. 3) 4 rounds 90 second rest -Flat DB press 10 -Waiter walk 25 yards down and back switch arms half way -Mountain Climber 30 4)Standing Alt DB Press 4x10 5)3 rounds -Cable fly 12 -Rear Delt DB fly 20 6)Band Pull Aparts rest pause 100