LIFT

Press 5 x 5  – Find a new 5 Rep Max. Build up to a heavy set of 5.

WORKOUT

Performance

4 Rounds For max Reps

30 Seconds KB Swings 24/16kg

30 Sec Rest

30 Sec Box Jumps 24/20”

30 Sec Rest

30 Sec Pull Ups

30 sec Rest

Fitness

4 Rounds For max Reps

30 Seconds KB Swings 24/16kg -Russian

30 Sec Rest

30 Sec Box Jumps 20/12”

30 Sec Rest

30 Sec Body Rows

30 sec Rest

SKILL

Bar Hang or Chin Over Bar Hold. 3 Attempts at max time.

MASHUP THURSDAY @ 6:30PM

Boxing 🙂 Bring your own gloves.

THROWBACK THURSDAY

Jo G back in 2011

Jo G back in 2011

Partner workout running in the sun

2 Hour Run Clinic – Sat 17 Oct 10am -12pm

2 Hour Run Clinic at MaD Strength & Conditioning. This will include video analysis as well as a skills and drills session. $50 for Non-members and $25 for members and 10 trip pass holders. Limited to 20 attendees only.

RUN CLINIC – SIGN UP HERE