Run 200m
1 Rope Climb
15 Weighted Step Ups 24/20” with 20/15kg
5 Strict Ring Dips
5 Strict Pull Ups

Run 200m
5 HR Push Ups
2 Rope Lowers
15 Weighted Step Ups 20/12” with 15/10kg
5 Dips (Dip Stn Rx)
5 Body Rows (Feet elevated Rx)


So much fun last time, we are revisiting the fish game 🙂



Shoulder Blades Should Slide and Glide

Most folks who have trouble going overhead know that they need to work on their shoulder and thoracic mobility; but often times they unknowingly neglect one of the most important pieces of the puzzle – the scapula (a.k.a. the shoulder blades). This bone and the muscles connected to it allow tremendous mobility in many directions including protraction, retraction, elevation, depression, anterior/posterior tilt, and internal/external and upward/downward rotation.

Bring a Friend/Free Intro Workout

The ‘Bring a Friend’ Group Class is designed for someone who is currently excising on a regular basis and interested in learning more about our program.  You can come in with an existing member or book in with us before the day. In this session we start with a warm up and take you through a group class at MaD Strength & Conditioning.  We coach you through some of the movements so you get a feel for how we teach, and take you through a partner or team workout.  Afterwards we’ll cool down, talk about what we do in a regular class and what the next step is to join.

Although ‘Bring a Friend’ is not our typical Monday – Friday class, you’ll get a feel for the way things run.

Next dates: Saturday October 10th at 9am.

Free class for all, does not count as one of your weekly visits.