Barrage in the Garage Personal Training in Caringbah, New South Wales, Australia | Sport & recreation

Barrage in the Garage Personal Training

Locality: Caringbah, New South Wales, Australia

Phone: +61 425 261 946

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness boot camp
• Fitness trainer

24.01.2022 Barrage Saturday Sesh Warm up Effort 1... Work up to 1RM deadlift Back off and complete 5-7 x working sets @ 70% of 1RM x 8 reps 3 minutes rest btw working sets 3 minutes recovery upon completion. Effort 2 Posterior chain/ accessory work Barbell goodmornings x 12 reps. Complete 5 sets 2 minutes rest btw sets Effort 3 GHD work/ nordic curls Complete 5 sets x 12 reps 1 minute rest btw sets Effort 4 50 cal assault bike for time Enjoy

23.01.2022 Barrage Saturday Sesh Warm up Effort 1... 1a) Burpee into chin up 12 1b) Renegade rows @ 20kg 12 (6 e/s) 1c) Hex bar deadlifts @ 1.5 bw 12 Complete 4 tri-sets 2 min rest between sets 3 mins rest upon completion Effort 2 2a) 3 point dumbell row @ 30kg 12 2b) Barbell high pull @ 40kg 12 2c) Banded face pulls x 12 Complete 4 tri sets 2 min rest between sets 3mins rest upon completion Effort 3 3a) GTC (ground to chest) deadball @ 50kg x 100 reps for time Enjoy

21.01.2022 Barrage Saturday Sesh- complete with 2, 3 or 4 people. Scale to ability. Effort 1 1a) flat bench @ 130kg x 4... 1b) barbell deadlifts @ 180kg x 4 1c) push press @ 80kg x 4 6 sets for time Individual participants counts reps not complete. Total reps not complete x 5 for power bentover rows from the deck @ 80kg. Complete circuit for time but as fast as slowest man. If 4 people, incorporate a rest station after push press. Effort 2 Kettlebell bentover row ladder 24kg kbells x 10 20kg kbells x 20 16kg kbells x 30 40m carry with 65kg deadball 4 circuits Effort 3 50 cal time trial on assault bike. Aim for sub 2 min 10 secs Enjoy

20.01.2022 Barrage Saturday Sesh Warm up Effort 1- Emom's- Every minute on the minute. Complete for 30 mins. E.g you will complete 10 rounds of every exercise.... 1a) 12 x front rack kettlebell squat @ 2 x 16kgs 1b) 12 cal assault bike 1c) 6 burpees into 6 gts (ground to shoulder) deadballs @ 50kg 3 minute recovery on completion 2a) Weighted overhead crunch @ 12.5kg x 12 2b) 3 point prone hold with simultaneous banded pull x 12 (6 e/s) 2c) partner leg raises with explosive loading on down phase x 12. Complete 4 sets 90 seconds rest between sets As with all our workouts, scale to ability. Enjoy

17.01.2022 Barrage Saturday Sesh Warm up Effort 1... 1a) 1 arm alternate kettlebell swings @ 24kg 1b) Goblet squats @ 24kg kettlebell 1c) Bentover rows @ 2 x 16kg kettlebells 1d) Jump lunges 1e) Clean & press @ 35kg deadball Complete 20 reps of each station Complete 4 sets for time 3 minutes recovery upon completion. Effort 2 1a) Kettlebell swings @ 2 x 16kg kb's (32 kg total) 40, 30, 20, 10 1b) Burpees 10, 20, 30, 40 1a) descends whilst 1b) ascends. Complete as superset for time. Enjoy

17.01.2022 Barrage Saturday Sesh Warm up Effort 1... 1a) 30kg/15kg Dumbbell snatches x 15 reps each side 1b) Burpee box jumps x 30 reps @ 20" box Complete 5 supersets for time 5 minute recovery Take note of time taken to complete 2a) Assault bike 400watts < for calories. Calories = to that of time taken to complete superset 1a/b 2b) Goblet squats @ 20kg/16kg kettlebell x time taken to complete superset 1a/b Complete 5 supersets for time Enjoy

14.01.2022 Barrage Saturday Sesh Group session ideal for 4 Warm up... Effort 1 1a) Box jumps @ 24" 1b) Assault bike (cals) 1c) 35kg Deadball ( ground to chest) 1d) 25kg Dumbbell snatches Complete descending reps of each exercise as a circuit 50,40,30,20,10 As fast as the slowest man, dont move from one exercise to the next until each person has completed their reps. 450 reps 150 calories Enjoy

10.01.2022 Starting Monday 16th July 2018, Men's Strength and Conditioning small group sessions. Mondays and Wednesdays- 7pm 1 hour duration Capped at 4 participants... $15 pp Ideal for intermediate lifters who have some proficiency in compound movements such as deadlift, squat and bench press. Sessions will be geared towards strength and cardiovascular fitness development. Message with any questions or to confirm your spot. Cheers Ben

08.01.2022 If you have some training goals, contact us to put some plans in place.

06.01.2022 Barrage Saturday Sesh Warm up Effort 1- Conditioner tri set... 1a)50 kb swings @ 32kg ( scale to ability) 1b)50 burpees 1c)50 cals on assault bike Complete 40, 30, 20, 10 reps/ cals of each exercise in tri set fashion. Complete for time 5 minutes recovery Effort 2 Complete 50 sandbag clean and press @ 20kg (attempt unbroken) Every time sandbag put down, complete 25 box jumps @ 24" Complete for time Recovery Finish with some hip/ shoulder mobility drills. Enjoy

04.01.2022 Barrage Saturday Sesh Warm up Effort 1... 4 stations- 5 laps 1a) Assault bike @ 24cals < 1minute 1b) 30 x air squats 1c) 12 x hang cleans @ 1/2 bodyweight 1d) 8 x strict pull ups Complete for time 5 minute recovery Effort 2 2a) 20 x deadlifts @ 1/2 bodyweight 2b) 20 x box jumps @ 24" Complete 3 sets for time Enjoy

03.01.2022 Barrage Saturday Sesh Warm up Effort 1... 1a) 100 barbell thrusters @ 40kg Every time the bar is put down..... 1b) 8 hex bar deadlifts @ 140kg (scale to ability but keep to 60-70% of 1rm 5 minute recovery Effort 2- Kettlebell bentover row ladder- 3 rungs 2 x 24kg kb rows x 12 2 x 20kg kb rows x 24 2 x 16kg kb rows x 36 Complete 3 sets 90 seconds rest between sets Effort 3 Goodmornings x 12 @ 30% of bodyweight + Nordic curls x 8 Complete 4 sets 90 seconds rest between sets Enjoy

01.01.2022 Barrage Saturday Sesh Warm up Effort 1... 1a) Kettlebell thrusters @ 2 x 24/16kg 1b) Kettlebell swings @ 2 x 24/16kg 1c) Kettlebell neutral grip rows @ 2 x 24/16kg Complete 1 tri set every three minutes where you complete 12 repetitions of each exercise. E.g if tri- set takes 2 minutes, allow yourself 1 min rest before starting new tri set at 3 minute interval. Complete 5 tri sets Each kettlebell should be approx 25% of bodyweight 5 min recovery Effort 2- Sand bag burpee cleans into press (partner sets) 10 on, 10 off - 50 in total Complete for time If not done with a partner, recovery time btw sets is identical to effort time. E.g If 10 reps takes 25 seconds, allow 25 seconds recovery before next set. 5 min recovery Effort 3- Down sally ( google bring sally up) Banded resistance kettlebell push ups Do what the song tells you to with push ups as your movement. Push ups done on kb handles to allow for extra range. Ensure resistrance bands extend from your palms, over rear deltoids across mid traps/ rhomboids. Enjoy