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    © Club Revive Crossfit Uplift

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    Tel: (02) 6353 1272

    Email: Clubrevive@gmail.com​
     

    Contact Us:
    Socialize With Us:

    Location​​​​​​: 5 Young St Lithgow, NSW, 2790.

    Opening Hours:
    Monday - Thurs 6:30am - 8pm
    Friday - 6:30am  - 7:30pm
    Saturday - 9am - 12pm

    Wednesday

    STRENGTH

    Back Squats

    5@73%

    1@77%

    5@73%

    1@80%

    5@73%

    1@83%

    WOD

    60 Double Unders

    10 Toes to Bar

    30 Deadlifts - 60/40kg

    10 Toes to Bar

    30 Front Squats - 50/35kg

    10 Toes to Bar

    30 Kettle Bell Swings - 24/16kg

    10 Toes to Bar

    30 Kettle Bell Overhead Lunge Steps - 24/16kg

    10 Toes to Bar

    60 Double Unders

    For time

    View WOD

    Tuesday

    STRENGTH

    Bench Press

    5@73%

    1@77%

    5@73%

    1@80%

    5@73%

    1@83%

    WOD

    5 rounds for time of:

    200m weighted Run - 9/6kg medicine ball

    20 Box Jump Overs - 24/20"

    40 Russian Twists - 10/5kg

    *Wear a weighted vest if you have one.

    View WOD

    Monday

    STRENGTH

    Deadlift

    5@73%

    1@77%

    5@73%

    1@80%

    5@73%

    1@83%

    OLY

    E.M.O.M - 6 minutes

    1 Snatch Balance/1 Overhead Squat

    *For tech/speed and efficiency, not strength. Find a moderate weight and hold across all sets.

    Then, straight into:

    8 minutes to Build to a heavy Squat Snatch

    WOD

    30 Squat Snatches - 40/30kg

    For time.

    View WOD

    Friday

    STRENGTH

    Bench Press

    WOD

    Row 2/1.5km

    3 Rope Climbs

    75 Double Unders

    3 Rope Climbs

    2km Run

    3 Rope Climbs

    75 Double Unders

    3 Rope Climbs

    For time.

    View WOD

    Thursday

    PRACTICE

    15 minutes TECH on strongman implements

    WOD

    "Teams of 3"

    2 rounds of:

    200m Yoke Carry - 130/90kg

    30 Handstand Push ups

    200m Farmers Carry - 55/40kg

    60 Push ups

    45 Deadball Cleans - 55/35kg

    30 Handstand Push ups

    60 Fat Bar Deadlifts - 90/60kg

    60 Push ups.

    View WOD

    Wednesday

    STRENGTH

    Deadlifts

    5@70%

    1@75%

    5@70%

    1@77%

    5@70%

    1@80%

    WOD

    "Helen"

    3 rounds for time of:

    400m Run

    21 Kettle Bell Swings - 24/16kg

    12 Pull ups

    View WOD

    Tuesday

    STRENGTH
    Back Squats
    5@70%
    1@75%
    5@70%
    1@77%
    5@70%
    1@80%

    WOD
    A.M.R.A.P - 4 mins
    Run 400m
    9 Front Squats - 50/35kg
    9 Burpees

    4 min rest

    A.M.R.A.P 4 mins
    Run 400m
    6 Front Squats - 60/40kg
    9 Burpees

    4 minute rest

    A.M.R.A.P - 4 mins
    Run 400m
    3 Front Squats - 70/45kg
    9 Burpees

    View WOD

    Monday

    PRACTICE

    15 minutes working on MUSCLE UP transition and kipping drills.

    WOD

    0:00 - 8:00min

    A.M.R.A.P in 8 minutes of:

    2 Muscle ups

    10 Box Jump Overs - 24/20"

    10:00-17:00min

    Build to a heavy:

    Turkish get up

    View WOD

    Friday

    OLY

    E.M.O.M - 12 minutes (3 rounds)

    Min 1: Squat Snatch @70%

    Min 2: Squat Snatch @75%

    Min 3: Squat Snatch @80-86%

    Min 4: Rest

    WOD

    50 Dumbbell Snatches - 22.5/15kg

    50 Overhead Squats - 50/35kg

    For time.

    View WOD

    Thursday

    PRACTICE/STRENGTH

    Every 90 seconds for 10 rounds (5 sets of each) alternate between:

    3 Front Squats

    1 Split Jerk 

    *change weights between the 2 movements as needed.

    WOD

    15/12/9/6/3 of:

    Toes to Bar

    Burpees Over the Bar

    View WOD

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