Where is the latest workout?

We have made some recent changes and have moved to an app based program where all our latest programming now lives. Please contact us if you have any questions.

Nthside Fitness
Sunday

17/6/2018
Barbell

A) Front Squat 5 x 3
2.5 - 5kg heavier than last Sunday

B) Strict Press 5 x 3 @ 80% 1RM Strict Press

C) Bent Over DB Rows AHAP 4 x 10 e.s.

D) 10 - 1 @ 45% 1RM Snatch
Hang Power Snatch
Hang Power Clusters

Nthside Fitness
Saturday

16/6/2018
Strength & Conditioning

Strength:
Clean & Jerk
Find a heavy single

then
10min EMOM
2 Clean & Jerk @ 85% of 1RM

Conditioning:
15min AMRAP
10 Deadlift 100/70
8 HSPU
80 DU

 

Nthside Fitness
Friday

15/6/2018
Strength & Conditioning

Strength:
Strict Press:
Build to heavy 5 reps

Push Press:
Build to a heavy 3 reps

Push Jerk
Build to a heavy single

Conditioning:
Chipper
60 DB Lunges 22.5/15
50 Sit-ups
40 Box Jumps 24'/20'
30 TTB



 

Nthside Fitness
Thursday

14/6/2018
Barbell

A) Hang Clean Warm Up

B) Hang Clean
4 x 2 @ 80% 1RM C & J
6 x 1 @ 90% 1RM C & J

C) Low Hang Clean Deadlift
3 x 3 @ 110% 1RM C & J

D) BTN Push Jerk
1 x 10 Empty bar
1 x 3 33% 1RM Split Jerk
3 x 3 50% 1RM Split Jerk

E) BTN Split Jerk
1 x 10 Empty bar
1 x 3 33% 1RM Split Jerk
1 x 3 50% 1RM Split Jerk
1 x 2 70% 1RM Split Jerk
3 x 2 85% 1RM Split Jerk

Nthside Fitness
Thursday

14/6/2018
Strength & Conditioning

Strength:
Deadlift 5 x 6
Ring MU Practice

Conditioning:
12min AMRAP
12 OHS 40/30
12 Pull-ups
Run 200m


 

Nthside Fitness
Wednesday

13/6/2018
Conditioning

6 Rounds for max reps; 
45 sec on / 15 sec rest

Wall balls 10/7
Renegade Rows
Russian KB Swings
Double Unders
Slam Balls 20/15
Calorie Row/Ski/Bike

Nthside Fitness
Tuesday

12/6/2018
Barbell

A) Front Squat 5 x 5
2.5 - 5kg increase on previous week

B) Snatch Warm Up

C) Snatch Doubles
3 x 2 @ 80% 1RM
4 x 2 @ 85 %

D) Weighted Dips
5 sets to build to a 5RM

E) Back Extension Hold
5 x 20-30sec

Nthside Fitness
Tuesday

12/6/2018
Strength & Conditioning

Strength:
Back Squat
Build to a heavy 4reps
Then complete 5 x 4 reps @ 90%

Conditioning:
For time
14 Power Cleans + Push Jerk 60/40
25 Burpees
12 Power Cleans + Push Jerk
25 Burpees
10 Power Cleans + Push Jerk
25 Burpee
8 Power Cleans + Push Jerk


 

Nthside Fitness
Monday

11/6/2018
Strength & Conditioning

Strength:
Bench Press
Find a 4RM

Then complete 5 x 2 @ the same weight

Alternate with DB Bent Over Rows 5 x 10 e.s.

Conditioning:
15min AMRAP
400m Run
20 SA DB Thrusters 22.5/15
15 TTB



 

Nthside Fitness
Sunday

10/6/2018
Barbell

A) Front Squat
5 x 3 @ 2.5-5kg heavier then last week

B) Strict Press
10 x 3 @ 60% of 1RM

C) Bent Over Barbell Row
5 sets to build to a 10RM

D) 10-1
Power Clean @ 40% of Clean & Jerk 1RM
Push Press
 

Nthside Fitness
Sunday

10/6/2018
Conditioning

18min AMRAP
Run 700m
30 Slam balls 20/15
20 Ring Rows

Rest 4min

Every 2min for 18min
2min Box Jumps
2min Max Distance Row/Bike/Ski
2min KB Swings
2min Max Distance Row/Bike/Ski
2min Sit Ups
2min Max Distance Row/Bike/Ski
2min DB Lunge
2min Max Distance Row/Bike/Ski
2min Burpee

 

 

Nthside Fitness
Saturday

9/6/2018
Strength & Conditioning

Strength:
5 Rounds

Strict Pull-ups 8 - 10

Push Press x 5

Paloff Press x 10 e.s.

Conditioning:
5 Rounds For Time

While P1 completes a 200m Sandbag run
P2 completes 1 round of:
5 Power Clean 60/40
5 Front Squats
10 Push-ups

both partners finish their round then swap


 

Nthside Fitness
Friday

8/6/2018
Strength & Conditioning

Strength:
Back Squat
Build to a heavy 5 reps
then complete 6 x 5 @ 90%

Conditioning:
Tabata
Max Russian KB Swings
Max Dips
Max Cal Row/Bike/Ski
4-Way Plank


 

Nthside Fitness
Thursday

7/6/2018
Barbell

A) 6 x 1 Power Snatch + Snatch @75% of 1RM Snatch

B) 4 x 4 Snatch Pulls @ 90% of 1RM Snatch

C) 3 x Max Hold Static Shoulder Raise

D) 4 x 15 Hanging Leg Raises

Nthside Fitness
Thursday

7/6/2018
Strength & Conditioning

Strength:
Bench Press
Find a 6RM
Then complete 5 x 4 at the same weight
Alternate drop down sets with Bent Over DB Rows 5 x 8

Conditioning:
5 Rounds For Time
3 Deadlift 120/85
6 HSPU
9 TTB
12 Single Leg Squat (Pistols)


 

Nthside Fitness
Wednesday

6/6/2018
Conditioning

40min Running Clock
AMRAP the following:
10 Wall Ball 10/7
15 Sit-ups
20 DB Snatch 22.5/15
25 Box Jumps 24'/20'
* After each run continue where you left off.

@5min Run 700m
@10min Run 200m
@15min Run 400m
@20min Run 700m
@25min Run 200m
@30min Run 400m
@35min Run 700m



 

Nthside Fitness
Tuesday

5/6/2018
Strength & Conditioning

Strength:
Deadlift 5 x 8

HSPU Practice

Conditioning:
For Time:
25 Hang Power Snatch 50/35
50 Burpees
100 DU



 

Nthside Fitness
Monday

4/6/2018
Strength & Conditioning

Strength:
Power Clean
Build to a heavy single
then
8min EMOM 3-4 Power Cleans @ 80-90% of above weight

Conditioning:
2 rounds for max reps
3min
Run 400m
AMRAP Push-ups

Rest 1min

3min
Run 400m
AMRAP Pull-ups

Rest 1min

3min
Run 400m
AMRAP Thrusters 40/30

Rest 1min

 

Nthside Fitness