We all know bad things are bound to happen on Friday the 13th. So in order not to disappoint you here is a fun little workout we keep for days like these.

“Bad Medicine”

Med Ball (20/14#)
3 rounds for time
400 Meter run with medball
25 wallballs (10/9′)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground.

The ball cannot be rested on another object. During rest, the medicine ball must be held on the “person”. Carrying the ball by the laces or tabs will also result in a 5 burpee penalty.

…and don’t forget, the Bon Jovi song “Bad Medicine” will be playing on a loop until you finish. Compare to 13 Jun 2014 , 13 Sep 2013 and  13 Jan 2012 and 13 Feb 2015


Med Ball Clean

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 November 14th at 9am.

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