The Strength Room

PUSH
August 2025
Wednesday 06th , 5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove.

WARM-UP
2 ROUNDS
Treadmills 60 sec
Scap Pull Ups 10 reps
Kettlebell Goblet Squats 10 reps
Kettlebell Halo 6 reps/side

A : STRENGTH INTENSITY
3 WORKING SETS
Landmine Meadow Row 6 reps/ side
Rest 30 Seconds
2-5 Banded Pull Ups
Rest 90 seconds

B : STRENGTH BALANCE
3 SETS
Dumbbell Full Raise 10 reps
rest 20 sec
Decline Push ups 5-10 reps
rest 20 sec
Dumbbell Front Rasie 10 reps
rest 90 sec and back to 1

C : CONDITIONING
3 SETS
• Barbell / Kettlebell Sumo Deadlift High Pull 10 reps
rest 15 sec
• Sit Ups 12 reps
rest 15 sec
• Wall Balls 10 reps
rest 15 sec
•12 Calories
rest 90 sec

PUSH
July 2025
Wednesday 30th , 5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove.

WARM-UP
1 MIN CARDIO OF CHOICE
THEN, 2 SETS
Front To Reverse Lune 5 reps/ side
Kettlebell Halos 5 reps/side
Dumbbell Pull Through 5 reps/ side
90/90 10 reps

A : STRENGTH INTENSITY
3 WORKING SETS
Dumbbell Overhead Walking Lunge 8 reps/ side
Directly Into
Box Jumps 6
Rest 90 seconds

B : STRENGTH BALANCE
4 WORKING SETS
Landmine Bent Over Row 10 reps
directly into
Incline Dumbbell Bench Press 10 reps
directly into
Standing Dumbbell Single Arm Chest Fly 5 reps/ side
rest 90 sec and back to 1

C : CONDITIONING
10-8-6-4-2 reps for time of ( cap 9 mins )
Dual Dumbbell Cleans
Push Ups
30 Singles Each Round

PUSH
January 2024
Wednesday 07th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

WARM-UP (8 MINS)
2:00 MIN CARDIO - BIKE/ROW
+
2 SETS
5 Downward Dog To Seal
10 Banded Pull Aparts
10 90/90

A. STRENGTH INTENSITY
3 Working Sets
8 Barbell Strict Press
Rest 45 Seconds
16 Kettlebell Russian Swings
Rest 90 Seconds

B. STRENGTH INTENSITY
3 Working Sets
16 Split Squats
Rest 45 Seconds
8 Bench Press
Rest 90 Seconds

C. STRENGTH BALANCE
2 Working Sets
Kettlebell Offset Carry
30 Seconds Side Plank Each Side
Rest 60 Seconds

D. CONDITIONING
EMOM for 10 minutes
5 Barbell Bicep Curls
10 Push-Ups (Can use bands)
15 Air Squats

PUSH
January 2024
Wednesday 10th ,5.30 & 6.30pm
ANYTIME FITNESS , Lane Cove

WARM-UP
1:00 MIN CARDIO - Treadmills
+
2 SETS
5 Russians
10 Goblet Squats
10 Banded Good Morning
10 90/90

A: Legs
Build to working Weight
For Time
3-9-15-9-3
Deadlifts
Box Jumps

B: Shoulders and Biceps
3 WORKING SETS
6 1-1/2 Barbell Strict Press
Rest 30 Seconds
10 Dumbbell Zottmans Curls
Rest 90bSeconds

C: Triceps and Chest
3 WORKING SETS
10 Dumbbell Skull Crusher
rest 30 sec and proceed to 2
2) 12, 9, 6 Barbell Bench Press
rest 90 sec

D: Conditioning
AMRAP in 10 minutes
12 Kettlebell Swings
12 Wall Ball Shots
8 Hanging Knee Raises
8 Hand Release Push-Ups

F: Prime
1 Min Each Pose
Single Leg Forward Fold Left
Single Leg Forward Fold Right
Childs Pose