• Home

  • Club Revive

  • Crossfit Uplift

  • MMA

  • Contact Us

  • More

    © Club Revive Crossfit Uplift

    • Facebook Social Icon
    • Instagram Social Icon

    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

    Friday

    SKILL

    Rope Climb practice

    10 minutes

    WOD

    E.M.O.M x 20 minutes (5 rounds)

    Min 1: 6-12Toes to Bar

    Min 2: 10Burpees

    Min 3: 1-2 Rope Climbs

    Min 4: 12-20Box Jump Overs - 24/20"

    View WOD

    Thursday

    STRENGTH

    Deadlifts

    3@70%

    1@80%

    3@73%

    1@80%+

    3@75%

    1@80%+

    WOD

    A.M.R.A.P in 4 minutes of:

    21/15 Calories (buy in)

    15 Deadlifts - 35/25kg

    10 Hang Power Snatches - 35/25kg

    5 Overhead Squats - 35/25kg

    4 minutes rest

    A.M.R.A.P in 4 minutes of:

    18/12 Calories (buy in)

    12 Deadlifts - 40/30kg

    8 Hang Power Snatches - 40/30kg

    4 Overhead Squats - 40/30kg

    4 minutes rest

    A.M.R.A.P in 4 minutes of:

    15/10 Calories (buy in)

    9 Deadlifts - 50/35kg

    6 Hang Power Snatches - 50/3...

    View WOD

    Wednesday

    STRENGTH

    Bench Press

    3@70%

    1@80%

    3@73%

    1@80%+

    3@75%

    1@80%+

    WOD

    A.M.R.A.P in 8 minutes of:

    10 Handstand Push ups

    15 Sit ups

    30 Double Unders

    Straight into; 

    5 minutes to find your best single Squat Clean

    View WOD

    Tuesday

    PRACTICE

    4 sets of:

    3 Superman/ Hollow/ Push down hard on the bar

    2 Jumping Muscle ups/ Muscle ups

    WOD

    400m Run

    30 Pull ups

    600m Run

    20 Chest to Bar Pull ups

    800m Run

    10 Ring Muscle ups

    Time Cap: 16 minutes

    View WOD

    Monday

    STRENGTH

    Front Squats

    3@70%

    1@80%

    3@73%

    1@80%+

    3@75%

    1@80%+

    WOD

    6 sets NOT FOR TIME OF:

    8 each leg - Weighted Step ups - 22.5/15kg (one dumbbell)

    5 Strict Shoulder Press @>70% of your 1RM

    8 Bent Over Rows @40-50% of 1RM Deadlift

    1-2 minutes rest between sets.

    View WOD

    Friday

    WOD

    60m Run

    6 Over and Unders

    100m Run

    9 Over and Unders

    200m Run

    12 Over and Unders

    400m Run

    15 Over and Unders

    200m Run

    12 Over and Unders

    100m Run

    9 Over and Unders

    60m Run

    6 Over and Unders

    STRENGTH

    3 sets of:

    15 Banded Rotations (each side)

    8 Suitcase Deadlifts (each side)

    15 Banded Pull aparts

    1-2 minutes rest between sets.

    View WOD

    Thursday

    STRENGTH

    Deadlift

    Build to your best 1RM

    WOD

    5 Knees to Elbows

    10 Push ups

    15 Squats

    1 Clean and Jerk - 60/40kg

    5 Knees to Elbows

    10 Push ups

    15 Squats

    2 Clean and Jerks - 60/40kg

    5 Knees to Elbows

    10 Push ups

    15 Squats

    3 Clean and Jerks - 60/40kg

    Etc... Until 10 Clean and Jerks

    View WOD

    Wednesday

    STRENGTH

    Bench Press

    Build to 1RM

    WOD

    A.M.R.A.P in 20 minutes of:

    9 Pull ups

    15 Box Jumps - 24/20"

    21/15 Calories

    27 Kettlebell Swings - 24/16kg

    View WOD

    Tuesday

    STRENGTH

    E.M.O.M x 12 minutes

    Odds: 2 Front Squats

    Evens: 4 Back Squats

    *All sets @75% of 1RM Back Squat

    WOD

    400m Run

    30 Back Squats - 40/30kg

    30 Front Squats - 30/20kg

    30 Overhead Squats - 20/15kg

    400m Run

    25 Strict Press - 20/15kg

    25 Push Press - 30/20kg

    25 Push Jerk - 40/30kg

    400m Run

    20 Single arm Dumbbell Hang Snatch - 22.5/15kg

    20 Single arm Dumbbell Hang Clean and Press - 22.5/15kg

    View WOD

    Monday

    STRENGTH

    Strict Pull ups:

    Build to a heavy 1

    Then,

    A.M.R.A.P in 6 minutes of:

    100m Run

    5 Strict Pull ups

    WOD

    5 rounds of:

    30 Walkling Lunges 

    20 Sit ups

    10 Burpees

    View WOD

    Older Posts >

    Please reload

    Recent Posts

    Friday

    October 17, 2019

    Thursday

    October 16, 2019

    Wednesday

    October 15, 2019

    Tuesday

    October 14, 2019

    Monday

    October 13, 2019

    Friday

    October 10, 2019

    Thursday

    October 9, 2019

    Wednesday

    October 8, 2019

    Tuesday

    October 7, 2019

    Friday

    October 3, 2019

    Please reload

    Archive

    October 2019 (12)

    September 2019 (22)

    August 2019 (21)

    July 2019 (23)