LIFT

Clean 3 x 5 – Work up to a heavy triple. If you are new to the movement work from the hang.

WORKOUT

Performance
EMOM x 12
8 KB Swings 24/16kg
8 Goblet Squats 24/16kg
10m Waiters Walk

Fitness
EMOM x 12
5 Russian KB Swings 24/16kg
5 Goblet Squat 24/16kg
10m Waiters Walk

BRING A FRIEND/FREE INTRO WORKOUT AT 6:30PM

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: Thursday Dec 10th at 6:30pm or Saturday Dec 12th at 9am.

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

free-class

THROWBACK THURSDAY

IMG_1649

From December 2012, you might see these soon 🙂